“If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. The order in which you do the exercises in the extended set is crucial. Your email address will not be published. During this week, we incorporate a broad spectrum of reps, going as heavy as four reps and as light as 20, which will hit upon strength, hypertrophy and endurance in each triset. If you are new to hypertrophy training, this is a good place to start. Incline dumbbell press – 3 sets of 10 reps, Russian twist – 3 sets of 10 reps each side, Single-arm dumbbell rows – 3 sets of 12 reps per arm, Seated dumbbell shoulder press – 3 sets of 8 reps, Dumbbell lateral raises – 3 sets of 10 reps, Dumbbell curls – 3 sets of 8 reps per arm, Triceps kickbacks – 3 sets of 10 reps per arm. For this, you will need a bench of some sort. Training without a plan is like heading out on a long journey without a map. This workout pairs pushing with pulling exercises. Even with a great workout program, building muscle can still be a long process. “And supersetting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. The supersets in this workout use a variety of exercises to work your biceps and triceps from different angles to stimulate growth. These Are the Best Strength Standards on the Internet; The Ultimate Beginner’s Guide to Powerlifting (With a Free Training Plan!) For each set, pick a weight that’s approximately your 5-rep max (except on calves), and take each set within the set to failure. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding. Thank you for signing up. But if you can do way more reps than indicated, the weight is too light. 22 Comments . What Did Ronnie Coleman Eat in His Prime? Rest for 1-2 minutes and then repeat the pairing. 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You could, but that doesn’t mean you should! We won’t sugar-coat it: This week is downright hairy. Take, for example, the first extended set on day 1, where you’ll be doing incline dumbbell press, flat dumbbell press and decline dumbbell press. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt IBC. Incline barbell bench press – 3 sets of 10 reps, Barbell shoulder press – 3 sets of 8 reps, Dumbbell lateral raises – 3 sets of 12 reps, Reverse grip lat pulldowns – 3 sets of 8 reps, Dumbbell reverse flyes – 3 sets of 12 reps, EZ bar preacher curls – 3 sets of 10 reps, Bulgarian split squats – 3 sets of 10 reps per leg. This routine combines multijoint exercises, supersets, reduced rest periods, and high volume to burn off the soft stuff and reveal what you've been working so hard to … We respect your privacy and take protecting it seriously. Not only will this minimize your chances of hurting yourself, but it’ll also improve your performance, and that means better results and faster progress. Back is trained twice in this program, and exercises have been separated into horizontal pulling exercise (rows) and vertical pulling exercise (pulldowns and pull-ups) to balance the opposing pushing exercises more evenly. Staggered Supersets . If you can’t get close to the prescribed rep count, your load is too heavy. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. Got questions about these workouts? To do a pre-exhaust superset, do the first exercise, e.g., leg extensions, and then immediately do a set of leg presses afterward. Build a stronger, more muscular upper body in just three weeks. Here are 5 tried and tested hypertrophy workouts for you to try. It’s okay to come back to your favorite, but don’t use the same workout for too long, or it will lose its effectiveness. A set or two of lateral raises isn’t sufficient for the amount of intensity you’re about to experience. For the latest news and updates please follow us on, Workout 3.2 – Bench press (chest and triceps), Workout 3.3 – Deadlifts (back and biceps), Workout 3.4 – Assistance (shoulders, calves, and core), Finish off your warm-up with 2-3 sets of the main exercises of your workout. Increasing intensity is one thing; having no strength left halfway through your workout is another. 134K Reads A Bigger Bench Press & Chest … Can You Do Squats and Deadlifts on The Same Day? (You will, however, be resting between each superset.) Straight arm pulldowns – 4 sets of 12 reps, Incline dumbbell flyes – 4 sets of 12 reps, Incline dumbbell bench press – 4 sets of 8 reps, Alternating leg extensions – 4 sets of 12 reps per leg, Dumbbell alternating shoulder press – 3 sets of 8 reps per arm. This saves time, allowing you to work smaller muscle groups while the bigger ones rest. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. Hence the following 4-week fat-burning program. Incline dumbbell press – 4 sets of 10 reps, Chest supported dumbbell rows – 4 sets of 10 reps, 45-degree back extensions – 3 sets of 12 reps, Tibialis anterior toe raises – 3 sets of 12 reps, Dumbbell shoulder press – 4 sets of 8 reps, Shoulder press machine – 4 sets of 10 reps, Concentration curls – 3 sets of 12 reps per arm, Single-arm overhead triceps extensions – 3 sets of 12 reps per arm. Required fields are marked *. Do the first exercise, e.g., pull-ups, and then immediately do the paired pushing exercise, e.g., push-ups. This workout involves doing an isolation exercise immediately before a compound exercise for the same muscle group. However, we’ve doubled up on arm training as we know that’s an area a lot of exercisers like to prioritize. Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, The New ‘Mortal Kombat’ Trailer Looks Toasty. If a set calls for 10 reps, don’t select a weight that you can twice that number of reps with. For those, rest 3-4 minutes. But where an extended set differs from a superset or triset is that it’s basically the same movement performed two or three different ways by changing the angle and/or grip position. The inner chest is a lagging area for a lot of lifters, which can be a problem if your goal is aesthetics. This is the workout for you! The Best Chest Workout for Inner Chest Development . Notice that back shows up twice this week, for the simple reason that shoulders don’t have an obvious opposing muscle group. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years. If you can’t find the information you need below, please drop us a line in the comments section. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The 4-Week Fat-Burning Superset Workout Routine, 8 Micronutrients Important for Performance and Where to Get Them, Meet the Actors Playing Wrestling Icons in ‘Young Rock’, Cedric McMillan Shares Health Update After Surgery, CJ Albertson Has Come Up with the Best Treadmill Challenge, At Age 43, Tom Brady Continues to Look Flawless On and Off the Field, New Study Says You Can't Be Overweight and Healthy, Why the Chair Challenge Is Much Harder for Men, Research Shows a Nitrate-Rich Diet Can Boost Athletic Performance, Exercise May Help Reduce Muscle Inflammation, 3 Ways To Livestream 2020 Olympia Weekend, An All-Star Women’s Physique Recap Highlights ‘Femme Flex Friday’. That’s easy: supersets. In the aforementioned example, notice how the toughest variation of the three (incline) is done first, and the easiest (decline) last. And, if by some miracle you do arrive at your goal, you probably went the long way around and wasted a lot of time and energy in the process. Finish off your warm-up with 2-3 sets of the main exercises of your workout, using light weights. Come back in 12 months, and most of them will look exactly the same. Rest a moment and then repeat the pairing. But, for the power building program, there are some lower rep/heavier weight sets. They include a variety of exercises, training splits, and workout methods to ensure that you don’t get bored doing the same thing over and over again. This will not only ensure your muscles and joints are good to go, but will also give you a chance to practice the exercises you are about to do. It’s okay to swap front squats with back squats, but you shouldn’t replace pull-ups with biceps curls. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll be pairing three exercises in a back-to-back-to-back fashion without rest, referred to as a triset. Lie down on the bench and press up like you would during a barbell bench press. Then you must determine the quickest, most effective means to achieving this: A clean diet, yes. Therefore, after every training session, be sure to feed your body 20-40 grams of whey protein and 30-60 grams of simple carbs. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. The first exercise of each superset will be a mass-building/compound move and the second will be a single-joint isolation move, which is our way of easing you into the program. Secure the band around a stationary post. Using push-pull supersets is an effective way to shorten your workouts and also speed up recovery between exercises. So you want to burn fat, get super lean and have a great six-pack, right? And whereas on days 2 and 3 the program calls for four supersets, days 1 and 4 employ only three each, so as not to overtrain the shoulders. Don’t be afraid to decrease resistance to reach the target number of reps. Beginners and early intermediates should stick to one workout per body part per week, while more advanced exercises can do two. Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When supersetting opposing muscle groups (not just in this particular program, but any time), don’t always start with the same bodypart first. You MAY reach your destination, but the odds are stacked against you. This workout pairs pushing with pulling exercises. Either way, your workouts will be more productive. He’s not just an armchair fitness expert; Patrick practices what he preaches! For example, do a set of chest presses and, while you're resting, do a set of calf raises before going on to the next set of chest presses. A proper warm-up will increase joint mobility and muscle elasticity and raise your core temperature. Take each sets within supersets, trisets and extended sets to failure. Prior to each workout, thoroughly warm up each body part you’re training that day. We've taken this workout one step further from the supersets you may have employed in past workouts by using giants sets to stimulate lean muscle growth in your shoulders, chest and triceps. Choose one workout and stick with it for 4-6 weeks. All rights reserved. While some variation is good for bodybuilding, too much could undermine your progress. While bench presses can certainly help build muscle mass in your pecs, doing exercises that only focus on your chest is unlikely to speed your metabolism enough to garner significant fat loss.