You will have heard of superset exercises earlier than, however do you know there are at the least a half a dozen various kinds of supersets, and certainly one of them is the last word option to construct extra muscle and power in much less time?  This one weight coaching system is scientifically confirmed, it really works for everybody, it’s partaking (enjoyable, even when it’s onerous), and it will get you completed together with your exercises as much as 50% quicker… In right this moment’s publish I’ll clarify 8 tips about utilizing this killer method and present you 33 totally different superset combos to construct or sculpt each muscle in your physique…

The one sort of superset that just about each coach and train scientist agrees is the last word methodology for optimizing muscle-building effectivity is named…

The antagonist superset

What’s an antagonist superset? Very merely, you carry out two workout routines for opposing muscle tissues, with little to no relaxation between the 2. Then after you end the second train you are taking a traditional relaxation interval (a couple of minute or two).

There are sufficient potentialities for antagonist supersets to maintain you busy a very long time. I’ve listed a bunch of the most effective beneath.

However first, right here’s a brief listing of vital directions in your antagonist superset exercises.

Antagonist Superset Suggestions, Tips, And Techniques

1. To do antagonist supersets, it’s a must to be on a full physique exercise or on a cut up routine that has you working reverse muscle tissues on the identical day. In the event you’re on an higher – decrease cut up like T.N.B. (The New Physique), you’re all set to do antagonist supersets. In the event you’re on my 3-Day traditional Muscle (3DCM) cut up, you’re additionally set for antagonist supersets.

2. There are three traditional antagonist superset combos (hottest): Chest with again, biceps with triceps and quads with hamstrings. (Supersetting bis and tris is an exceptional method that helps you achieve arm muscle whereas concurrently lowering your fitness center time.

3. Technically, shoulders and lats will not be antagonistic muscle tissues, however you would superset shoulders and lats primarily based on the motion patterns of vertical pulling and vertical pushing. That may be like doing the lat pulldown (or pullup) supersetted to the overhead press.

4. Abs and decrease again are additionally antagonist (reverse) muscle tissues, so you would pair up an ab train with a low again train (Hyperextension paired with crunches, for instance).

5. Not everybody does a variety of direct forearm coaching, however for individuals who do, the forearm flexors may be supersetted with the forearm extensors. That may be like doing wrist curls supersetted with reverse wrist curls.

6. Supersetting the back and front of your calves is much more uncommon, however severe bodybuilders with lagging calves who need to attempt one thing fully totally different may give it a shot: Pair up any calf increase (plantar flexion) with a reverse calf increase (dorsiflexion). This will most simply be carried out with a particular system known as a “D.A.R.D.” (dynamic axial resistance system), or it can be carried out with a cable deal with and a pulley system.

7. Most individuals overlook about this one, however you may also superset flyes for chest with reverse flyes for rear deltoids – the 2 actions are precisely reverse / reciprocal. Usually chest and shoulders wouldn’t be thought-about an antagonist superset, however the rear deltoids are extra like a part of your again.

8. With antagonist superset combos you are taking little or no relaxation between every pair of workout routines, then after the 2 workout routines in a row, you are taking a relaxation interval earlier than doing the superset pair once more (vital). Two minutes is commonplace, however one minute could also be sufficient for small muscle tissues like arms that aren’t so taxing. In the event you don’t take the remainder break after every superset pair, you’ll get carried out even quicker, however you received’t get well fully and your power and efficiency will drop.

So now let me provide you with a bunch of examples of antagonist superset exercises. Make a remark that the order of the workout routines is reversible and in reality, it’s a not a foul thought to modify the order for selection once in a while and even each different exercise.

Bicep – Tricep Supersets
Seated Dumbbell Curls
Mendacity two dumbbell tricep extensions

Incline dumbbell curls
Incline two dumbbell tricep extensions

Standing dumbbell curls
dumbbell tricep extension behind head

Barbell curls
Barbell mendacity tricep extension

Cable curls
Tricep pushdown

Rope hammer curls
Rope tricep pushdown

Preacher curl
French Press (barbell extension behind head)

EZ barbell curl
Shut grip bench press

Chest – Again supersets
Barbell Bench Press
Barbell Bent Over Rows

Smith Machine Bench Press
Smith Machine Bent Over Rows

Incline Barbell Press
45 diploma bent over barbell row (aka “Yates row)

Dumbbell bench press
Two dumbbell bent over row

Seated chest press machine
Seated row machine

Hammer power row machine
Hammer power chest press

Broad grip (pec) dips
Pull ups or Chin ups

Cable crossovers
Seated cable row

Push up
Inverted row

Quad – Hamstring supersets
Leg extension
Leg curl

Leg press
seated leg curl

Goblet Squat
Two dumbbell Romanian deadlift

Entrance squat
Romanian deadlift

Barbell Squat
leg curl

Reverse Lunge
One legged romanian deadlift

Hack squats
Low again extension (hyperextension)

Step ups
Glute-ham increase

Vertical push to vertical pull supersets (deltoids and lats)
Barbell overhead press
Lat pulldown

Dumbbell overhead press
Pullup

Machine overhead press
Shut grip lat pulldown

Arnold (dumbbell) press
Two dumbbell pullover

Chest and rear deltoid supersets
Pec deck flye
Reverse flye (on pec deck)

Incline bench dumbbell flyes
incline reverse flyes

Flat bench dumbbell flyes
Bent over dumbbell laterals (reverse flyes)

Incline cable flyes
Cable reverse flyes

Now Go Attempt Some Superset Exercises Your self!

I may go on and on with these lists, however this provides you some nice concepts to maintain you busy some time (that’s 33 supersets proper there!)

When you perceive the precept of antagonist supersetting and also you’ve seen a listing of examples like this, you’ll be capable of begin brainstorming much more concepts by yourself. Plus in the event you practice in a fitness center with a variety of machines, you’ll have much more choices (hopefully your fitness center isn’t crowded or at the least you don’t practice throughout rush hour, as a result of ready for machines is usually a drag.

On the brilliant aspect, in the event you practice in a crowded fitness center, you need to use my “NEW BODY TURBO” superset methodology of selecting solely train pairs you are able to do on the similar station or with the identical set of weights.

In the event you practice at residence, there’s no worries as a result of you will have loads of choices even when the one tools you will have is dumbbells. You probably have a barbell set with an influence rack, a chin up bar and or a cable pulley system, that’s lots to maintain you busy with new superset exercises for a very long time.

There are some nice train combos listed above, however this solely scratches the floor of the superset coaching methodology, and also you’ll be studying extra as you retain following upcoming Burn the Fats Weblog posts.

Let me understand how the supersets go and examine again right here on Burn the Fats Weblog each Friday for the newest publish.

Practice onerous and count on success,

Tom Venuto, writer of Burn the Fats, Feed the Muscle
Creator of TNB TURBO: Extremely-Time Environment friendly Superset Coaching

IS BUILDING MUSCLE IN LESS TIME YOUR #1 GOAL? IF so, The New Physique (TNB) TURBO  is this system for you: Extremely-time environment friendly “superset” coaching confirmed by science to construct muscle in 50% of the time. Contains each fitness center and residential exercises. To be taught extra CLICK HERE