Superset with band assisted pull-ups between every set including warm up sets. The researchers found that the superset group was not only able to complete their sets in half the time, but they were also able to perform better during their sets. (Just make sure you have all the equipment you need beforehand.). Seated chest press machine Seated row machine. Why: Ideal for bringing up a lagging body part. Not only that, you’ll do more work in less time and hit the showers early while the gym bunnies are busy taking their Instagram selfies. This can take all day if your starting weight is a lot, such as a heavy bench press. Lie on the floor with your feet together, back straight and arms shoulder width apart. Using my previous TDEE of 2400 kcal, I reduced my daily intake to 1900 kcal per day with macro targets as follows: I wanted to keep carbs as high as possible while still getting as close to 1 g/lb-BW of protein as possible. Younger men are typically able to bench press … Nice work man! Keep it up. Featured image via prostock-studio/Shutterstock. I haven't fully stalled out on it, but it does feel difficult to control with higher weigh sometimes. Stability ball hamstring curl 12-15 reps, 1B. While longer rest periods are often needed between sets of bench press lifting, the back and arm muscles are also slightly hit, so it makes sense to throw in some pull-ups for a superset! Relatively speaking, this is the least taxing of all the techniques listed so far because you’re working two completely unrelated muscle groups. We’ll be kicking off our chest and back superset workout with the biggest strength and size builder for the chest, the flat barbell bench press along with the king of all back exercises – the pull-up. To that end, here are my thoughts on how to properly design and use supersets in your training. However, make sure the compound move trains the muscle you’re going to isolate. 1B. Both exercises will leave your pecs screaming with tension in both the shortened and lengthened position. Body while you thick. It's hard to find progression from people the same general weight and height as me so thanks for posting :D Really helps me how far I need to still improve :D. Check out Jeff Nippard on YouTube, he is our height (maybe even an inch shorter than me) and makes a ton of informative vids and has done the work to back it up. If supersets are not a part of your routine, it’s definitely worth putting them in because your results are waiting. On the other hand, with dumbbell curls, you’ll be finished a lot sooner, since your starting weight may be, say, 40 pound dumbbells. I did not "dirty-bulk", ate mostly nutritious foods and cooked at home much of the time but I also allowed myself to eat food I enjoyed. Try this 30-minute, full-body opposing muscle superset workout. Good stuff man, you made good progress, and you look like it. Not just visually, but lifting has become part of my normal weekly routine and I feel significatly stronger in general. What he found is that there appears to be a very strong, almost linear relationship between weekly strength gains in the bench press and the number of times you bench per week. Yeah idk, not exactly what I was hoping for my first progress post but it's okay haha. Quad – Hamstring supersets Leg extension Leg curl. Lie on the floor with your feet together, back straight and arms shoulder width apart. Having reduced rest periods will increase intensity of your training by performing more work in less time. Superset is a broad term and can be a little confusing. Dumbbell bench press Two dumbbell bent over row. Overhead press/Bench press. Great size. Upper-Body Supersets for Your Arms, Shoulders, Chest and Back | Livestrong.com Makes sense too, the more weight you add, the higher your center of gravity gets so balance becomes increasingly more difficult lol. Awesome pics. The bench press should be immediately followed by push ups. Mix. Perform 8-12 reps of each exercise for 3-4 supersets. Our entire staff trains together at Cressey Performance. Pair exercises wisely for great results and enjoy the extra time you’ll save. World records, results, training, nutrition, breaking news, and more. Overhead triceps superset with lateral raises Solid. Weight Progression: 150 lbs ---> 160 lbs (post-bulk) ---> 152 lbs (post-cut). 1B. 3) The compound superset workout In my honest opinion it probably isn’t going to be a good one to be doing. Join the BarBend Newsletter for everything you need to get stronger. Overhead triceps extensions 12-20 reps. Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest. Did you ever stall on your OHP? Keep your shoulder blades retracted as you lower the weight down to your chest. If I can do it, so can you. Barbell bench press 3-6 reps. 1B. 3×8-12 (If you bench pressed first, do overhead press) Incline dumbbell press. Compound Supersets. For example, bench press followed by incline bench press. Always appreciate a detailed look into someone’s routine especially when they have been consistent over several months. The classic superset approach is the basic antagonistic superset. We break down what supersets are, what science says about them, and how to use them. I get all kinds of guesses on the tat, from Freddie Mercury, Edgar Allen Poe, Mark Twain, and a few others. One study compared a superset (bent over row followed by a bench press), with two versions of compound exercises (either a dumbbell bench press followed by a regular bench press, or a back squat followed by a bench press). I should mention that I have trained in the past for weightlifting/powerlifting, but it has never been for more than 2-3 months at a time before falling off the wagon. Lie with your back flat on a bench elevated at a 45 degree angle. The Best Superset Involving an Inclined Press. Superset 1 – Flat Barbell Bench Press with Wide Grip Pull-Ups. Solid. Supersets are an efficient way to train and are used in a many ways to match your goals. Look thick. … When going from 1 to 4 bench sessions per week, each additional day of benching increased the rate of strength gains by an average of 28%. In addition to training I also do rock climbing 2-3 times per week (mostly top roping and bouldering). The bench press should be immediately followed by push ups. A deadlift superset with pullups or bench press might do the trick and save you tons of time trying to get your full body workout in. The types of supersets you use depend on your current goals, whether you’re a beginner or advanced trainee, and on how much time you have to train. I treat it like work or school, and I rarely skip days (only skipped maybe 4 or 5 days over the past year). Incline Barbell Bench Press. I clean up nice sometimes lol. Thanks for sharing. Wide grip (pec) dips Pull ups or Chin ups. Strength Progression (Actual Completed 5RM, lbs. Grab one pair of dumbbells and make your way to the bench. Phase I (Bulk): I increased my daily caloric intake to around 3000 kcal per day, using an intuitive approach and putting emphasis on protein at 1 g/lb-BW and 250g Carbs and 60g Fats. 3x8-12 Incline DB Press @ 45-deg. Dumbbell jump squats (use 10-25% of your body weight) 3- 6 reps. You can save time because you’re working a smaller muscle group in the (almost) same amount of time as you’d spend doing a standard lift-rest scheme, plus all the focus is on one muscle group, helping you feel the burn. Tuesday (Pull – Deadlift Focus): 3x5 DL + 1xAMRAP. Supersets are very efficient, as you're working one muscle group while the other is resting. 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