Superset goblet squat with cable pull thru. By combining the two exercises, your quads will be maximally stimulated to the point of momentary muscular failure, thus leading to adaptive benefits. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. Walking Lunge, Split Squat, Squat, or other exercise that's demanding on the quads; While each of the A2 exercises hit the "posterior chain" to some degree, they also all hammer the snot out of the quads. Bent Over Row, T-Bar Row, Deadlift, or other exercise that's demanding on the low back; A2. Superset Bulgarian split squat with glute bridge . The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. Hip hinge. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! 3- Day Split; Duration: 30 – 50 minutes ; 3 times a week; This 3 – day split workout is done using “supersets,” meaning that you will do two different exercise series in a row and then have a 60-second rest. Isometric Squat with Toe Taps. Pairing Power "Full-body workouts are my go-to method when life gets hectic." Which brings us to today’s Exercise You Should Be Doing. But there’s a better way to hit the love handles than hundreds of side crunches or Russian twists. Superset standing calf raise with leg extension. For example, if you miss out on back and biceps day, adjust your next workout to include those muscle areas. T-Bar Rows – Side Lateral Raises. SUPERSET 2: Bulgarian Split Squat. 1 of 6. 3° SUPERSET SPLIT SQUAT PUSH PRESS LONG JUMP SQUAT 4° SUPERSET SNATCH PLYOMETRIC PULSES LUNGE..... # fitboy # lovenature #lugano # beautifulplace # travelswiss # travel #lungesandsquats # resistence # lungesandsquats # lugano # natureworkout # montain # motivation # personaltrainer # fitnessmotiva # lifestyle # instagood # postura # gymlife # gymmotivation # … A1. At U.P., antagonist supersets provide a more bang-for-your-buck alternative to straight sets, allowing us to get more work done in the hour we have with our clients. Time Efficient . The goal is to move from movement to movement with no rest. 4. Upper body push. Split Squat – Superset w/ 4. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. Bulgarian Split Squats are very easy to learn, and once you've got the motion down, they're pretty hard to mess up. Antagonist Superset Tips, Tricks, And Tactics. Superset 3: Side Planks and Split Squats. After you finish your superset, you’ll want to take a rest period of between 45-90secs. Es sind in den Standard Trainingsplänen nicht alle Übungen enthalten … Superset It. 1️⃣ 3 sets of 12 | squat to split squat complex... squat, stay low and move to the side, split squat and back to the center. Squat (Heels Elevated) Superset w/ 4. If you are inconsistent with making it into the gym those 3 days, you’ll need to adjust your workouts. I would recommend a weight between 85 and 135 lbs for the squats. One of the oldest and most famous of all old school bulking routines by far is the "Super Squats" program, which centers around high rep squats. 4. If you’re on an upper – lower split, you’re all set to do antagonist supersets. Bulgarian split squat; Dumbbell or barbell lunge; Dumbbell stepup; Leg extension; SUPERSET B (Hamstring-dominant) Glute bridge; Cable glute kickback; Hyperextension ; Machine kneeling leg curl; Seated leg curl Shot on location at Matrix Fitness Club, Astoria, NY. Supersets for Strength. Supersets in strength-focused training aren't as popular as they are for hypertrophy and fat-loss training, but that doesn't mean they can't work well here. Prescription: Squats: 5 sets of 6-8 reps. Barbell press: 5 sets of 8-10 reps. Deadlifts Superset with Bent Over Rows. Goblet Squat: Do 10 to 12 reps. You can use a kettlebell, dumbbell, or a gallon of water if you can't find any weights. SEE ALSO: Whitney Wiser’s Stronger, Leaner Legs Workout. You won't rest until after you complete both exercises. Benefits. Take a bench press and chin-up pair, for example. Okay, there’s another option! It's a bit easier to superset squats with other movements than deadlifts, but only in specific cases like this: A1) Front Squat Variation A2) Vertical Pull Variation. Petersen Step-Up – Superset w/ 4: 8-10 (each leg) Calf Raise. The Fast Mass program is a 4 day split composed entirely of supersets. As with any superset, you perform power pairings without resting between the paired exercises. Here is a classic 3-day split: Monday: Chest, Shoulders, Triceps; Wednesday: Back and Biceps; Friday: Legs and Core; Pick which days work the best for your schedule. . You can superset squats and stiff-legged deadlifts, leg presses with leg curls, and leg extensions with glute ham raises, among others. The abdominal muscles respond well to supersets, circuits and even tri-sets so you could superset similar exercises such as leg raises and decline sit-ups or exercises that work the abs and obliques such as crunches with side bends. Bulgarian Split Squat to RDL . That's right, I’m talking about liposuction . A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B. The best method is to choose supersets in the following two categories: Active rest: Use for the big lifts like squat, deadlift, and bench press variations. Perform exercises “A” and “B” one after another. It is common to gain 20-30 pounds of bulk in as little as 6-8 weeks with this full body routine. Most gym rats love to target the obliques. 8-10 (each leg) 45-Degree Back Ext. 4: 8-10: 3. This particular superset workout from Alexia Clark, a personal trainer in Scottsdale, Arizona, is a ladder, meaning that the number of reps you do changes with every round. You’ll be doing 10 backs squats with a barbell and a 20-second side plank on each side. 8-10. Shit I’m tired DONT TRY JUST DO. "Depending on the angle, Zerchers will hit the quads," Stern explains, "while the hip thrusts hit glutes and hamstrings." It’s efficient and can even be done during primetime at your gym. The Front Squat/Vertical Pull Superset. Superset 3: Side Planks and Split Squats. Most gym rats love to target the obliques. Sample Bad Antagonistic Superset; A1. Alternatively, a non-competing superset can look like this: A1. Although these exercises are quad dominant, they still hit the glutes quite well. To unlock the full power of this athleticism-enhancing superset, it's important to use the proper volume, load and box height. Romanian Deadlift. You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset. Split Squat with Dumbbells Split Squat with Dumbbells The dumbbell Bulgaria split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. Another reason to superset is to build up muscles that are opposing each other but use different exercises for the main muscle group. Dec 12, 2012 Beth Bischoff. For the last superset, you have the upper body push and pull. Lots of time under tension here I do 6 split squats on each side for 12 complete reps 2️⃣ SUPERSET | 3 sets of 10 lying side leg lifts to 10 leg lift circles. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. Some trainers trend toward one or the other methodology, but I think of antagonistic and non-competing supersets as two sides of the same coin. Edgar Artiga. If you have a chair, though, then you can indeed push your legs to the limit, thanks to this Bulgarian split squat superset from Men's Health fitness director Ebenezer Samuel, C.S.C.S. Then, you transition into a front-to-back motion in the split squat, explains Silver-Fagan. Upper body pull. with Band. How to Do It. Between supersets, you get a minute to recover, but pause the video and take more time if needed. For the RFESS, stick within the 3-5 reps per set range for each leg. It is what it is. But there’s a better way to hit the love handles than hundreds of side crunches or broomstick twists. Simply transition from a barbell back squat in the rack to a barbell push press in that same rack. Superset 2. Whatever the case, while there’s the Rear Foot Elevated Split Squat camp (doesn’t roll off the tongue so easily), most people refer to the exercise as Bulgarian split squats. 8-10. A2. 9. You perform one set of bench press followed immediately by a set of chin-ups. Bulgarian split squats – 6 – 12 reps; Note: You can handle more weight on shrugs so if you decide to use the same weight on both exercises, don’t be surprised if you can only get 6 reps on each leg of the bulgarian split squats. Silver-Fagan calls this the “booty burn” because your muscles have less time to rest. This squat/lunge superset works by combining two effective compound exercises for the lower body. Superset 2: Zercher Squat and Hip Thrust "I love this superset because it targets the quads first, then the glutes," explains Stern. Insgesamt werden an diesem Trainnigstag also 9 Supersätze gemacht. Superset 2 consists of back squats and side planks. Superset hack squat with deadlift. After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises. . A2. Power pairings can be useful … By pairing two opposing muscles like chest and back together, you’ll always be able to do more total work in a given time, as opposed to performing straight sets. 8-10. 1. Day 1 of the program is a leg and shoulder workout (minus pressing). In den 4 darauffolgenden Trainingseinheiten werden die Übungen als Standard Training ohne Supersätze und ohne Muskelversagen trainiert. You simply hold a weight on one side of your body at a time. And this is the one that I love. 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