4×8-12. This allows for you to accumulate a large amount of metabolic stress and also uses a fairly large amount of oxygen consumption as there are multiple muscles involved in this exercise. A proper deadlift is all about performing a good hip hinging motion. The sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. Vertical Loading progresses downward and is how most circuits, supersets, and trisets are set up. You perform the first exercise for the required reps and then move directly to the next exercise. If you're taking long rest times and you can do some low weight accessories that doesn't really affect the main lift but adds to total weekly volume, what exercises will you do between the following mainlifts? The Sumo deadlift is a movement which both sounds The benefits of a superset-based session don’t stop there! Bench press/Overhead press Why it makes sense: The single-leg squat and "drinking bird"-style deadlift both train one side of the body at a time. Which is the best superset workout routine for mass? Types of supersets include: (1) an antagonist superset with two exercises that target opposing muscle groups, eg. Copyright 2017 © Rudy Mawer Consulting LLC. Cookies help us deliver our Services. FitnessRx For Women Magazine 121,202 views Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Hammer curls. By adding in some lighter walking lunges, you will totally fatigue the legs which will help maximize fat loss, muscle tone and muscular endurance. This makes this superset a perfect upper body pair for not only toning pretty much every muscle in the upper body but also shredding fat in a time efficient manner. Superset 1: Lower Body. The standing shoulder press further stresses the core as it stabilizes the movement, while also working your shoulder muscles and triceps. Superset 2: 3 sets of 10-12 Lift: HEAVY. To deadlift heavy, you must set your sights weeks, months, and even years ahead in addition to the day to day. 4. To perform the abdominal TRX or gym ball crunch, position yourself, with your arms straight, in an upright press-up position and your feet on a large gym ball or on a suspension trainer such as a TRX. Reps. These four superset workouts pair complementary exercises that build your strength and reduce the risk of injury. Deadlift is not an exercise you should do in superset, actually it’s not even suited for many reps. Higher rep rack pulls are great for glute and hamstring development and, due to their explosive nature, they also burn a lot of calories. This is one of my favorite supersets for fat loss and physique transformation. For example, rows or chins in between your bench sets is actually recommended in some programs. It has nothing to do with whether or not you are lifting hard enough. The Proper Deadlift: Do it Right. Below are … Do … Curls,Shrugs,Lateral raises,Cable crunches,Tricep extensions,KB swings,Calf raises. You might find my current programming amusing. Therefore, we can do a superset that involves the trap bar deadlift and the straight-arm pushdown. Rather than focusing on the stiff or straight leg variation of the movement, performing the Romanian deadlift … In my workout program Burn Baby Burn I have many more supersets and variations that include deadlift, so make sure to check it out right now! Not always. Ultimately, your deadlift 1RM and other compound lifts should improve by about 5-10% overall. From here slightly bend the elbows so you are placing the load evenly throughout the upper body muscles rather than just the elbow and shoulder joint. Supersets are a time-efficient way to train and are used in many ways. Rather than focusing on the stiff or straight leg variation of the movement, performing the Romanian deadlift … So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. TRX or gym ball crunches place your body in a straight arm press-up position which engages all the core and upper body muscles, while also using the abs, hips, and in some sense the legs to crunch up. A superset traditionally is a form of strength training where you quickly move between a series of exercises with little breaks.Clearly, you would take small breaks to catch your breath or grab a drink of water between sets of an exercise. Here are 6 great superset workouts that you can try adding to your normal workout to optimize fat loss and your physique transformation… 1. View all Articles by Rudy » This creates stress on pretty much every upper body muscle, along with your core and posterior chain. Supersets like squat - OHP are especially convenient because you don't need extra equipment, you can just change the plates. They get their own time. Well first of all today’s article we’ll be talking all about supersets, in particular what they are and should you be doing them and what are the pros and cons. Each workout revolves around the big 4 lifts — the squat, the bench press, the deadlift, and the overhead press — and is composed of three types of exercises: Rudy has spent years developing his knowledge and experience to offer an elite level service that few other professionals can compete with. ... (e.g. Lead off with this lower-body superset. However, when the workout nears the end, you push harder for just 4 reps. Because the trap bar deadlift requires plenty of scapular strength and stability and lat activation, it makes sense to maximize this aspect of the lift. Day 3 (Friday) Squat: Front Squat Romanian Deadlift Don’t get me wrong it’s very tough but also extremely effective! Rest between 2 and 5 minutes. Maybe deadlift and triceps extension or other tricep movement. Superset 2: 3 sets of 10-12 Lift: HEAVY. Follow Rudy on Instagram >>. If you can’t complete bodyweight pull-ups for recommended reps and sets below, you can use an assisted pull-up machine, have someone spot you, or use a resistance band to help you. This is another great superset combo which, when combined, works pretty much nearly every muscle in the body. You can learn more about these advanced techniques in my blog or if you want all of this condensed into a ready-made, easy to understand guide, then check out my  90 Day Bikini Transformation Program. 4. Jonnie Candito Deadlift Program – Advanced Powerlifting . Ultimately, your deadlift 1RM and other compound lifts should improve by about 5-10% overall. Give this full body superset a go the next time you’re looking to get a substantial lift. Deadlift and Farmers Walk. ... Pairing a hinge motion, like a deadlift… Facepulls after a hard bench set has actually improved my benching experience. Give this full body superset a go the next time you’re looking to get a substantial lift. So if your goal is to build power the conventional deadlift might be a better option for you. The strain, and subsequently the muscle definition, should be more in the hamstrings, glutes, and back muscles, not the spine, although deadlift sets do target the spinal erector muscles.. They also utilize all the lower body muscle groups along with stability from the core which helps you to further burn calories and fat. Again this extended set can last up to 60 seconds, burning plenty of fat and improving your abdominal definition. One of the most popular is a bicep superset with a tricep and maybe one of the best ones you can do because each time you do the exercise that muscle group is relatively fresh. Don’t get me wrong it’s very tough but also extremely effective! One for experienced lifters, this powerlifting deadlift program by Candito is sure to impress through proven results. Hey guys, I often get asked “What is the best superset workout routine for mass”. There should be no rest between exercises listed as a superset. Sets. Finally, the last cycle is a highly specific, highly intensive block of competition deadlifts, ... Click to share on Reddit (Opens in new window) Click to share on Twitter (Opens in new window) Deadlifts will be hitting your hamstrings a ton, so that pairing doesn’t really work at all. Do your reps of the Romanian deadlift, then go right into your reps of the goblet squat. I did a couple months of solely deadlifts superset with TGU. Curls and deadlifts is asking for a bicep tear, just a personal thought. 3×8-12. Deadlifts/Barbell rows. I thought it will kill me, but it's just the opposite, it works wonders! Obviously, if you are focusing on strength then I would not superset deadlifts with anything other than rest. THE FINISHER. Vertical Loading progresses downward and is how most circuits, supersets, and trisets are set up. Here are some of my main lift giant sets: Barbell Rows -> Russian Twists -> Comp. While you hold deadlifts for last on leg day, put them first on back day. Here are 6 great superset workouts that you can try adding to your normal workout to optimize fat loss and your physique transformation… 1. Deadlift - curls, squat - shrugs, bench - cable crunches, etc. The final session involves doing a shoulder move as a simple set, then a biceps and triceps superset with an abs move to finish. Pulldowns/Pullups/Chinups. I think you should check out user u/BrianAlsruhe and his youtube channel. A1: Bodyweight Squat x 12. It saves me time, challenges my work capacity, and I have still been hitting lifting PRs on my main lifts. Romanian Deadlift. Example: Complete the following exercises with 30 seconds of rest in between each set. He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. And … Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. I used to do pull ups and dips between sets too until I made them main lifts. Seated alternate arm dumbbell curls – 3 sets of 12 reps per arm. Deadlifts and curls may not be the best. Join 1000s of Females & Find the Best Plan for YOU, based on your Goals, Metabolism, Body type & Hormones, 4. Check out this comment from someone starting the 90 Day Bikini plan and using my advanced carb cycling techniques. These four superset workouts pair complementary exercises that build your strength and reduce the risk of ... Click to share on Reddit (Opens in new window) ... (like deadlift and strict press). Actual prices may vary and are not final until you reach the checkout page. You perform the first exercise for the required reps and then move directly to the next exercise. Complete the following exercises as a superset. Price quoted for programs and packages are based on the date of publication. 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. Variations of the deadlift like rack pulls can work, but if you really struggle with back pain in the deadlift, most of its variations will also cause problems. Example: Complete the following exercises with 30 seconds of rest in between each set. Deadlifts hit some of the largest muscle groups in the body, especially the knee, hip, and lower back muscles, according to the Strength and Conditioning Journal.They also strengthen your core, leading to improved physical performance. i superset breathing with squats and deadlifts. Supersets is an intense and highly effective bodybuilding technique challenging your muscles in a special way. In addition to helping you develop your back and burn fat, this superset is also great for your upper body and torso biomechanics as the back and Lat muscles often become tight and inactive due to modern day life such as sitting at a desk or working at a computer. Deadlift with Shrugs 4 x 6 – 8 reps; SUPERSET: Bodyweight Walking Lunges 3 x 20 / 20; KB hand to hand swings 3 x 10 on each side; Sprints 10 x 100 ft. (walk back to start line, repeat) V Ups + Band Pull Aparts 3 x 15 each; Day 2, Week 1. 3. What is Boring But Triumvirate? A2: Kettlebell Deadlift x 8 5×15-20. If you would like to get in contact or work with Rudy please contact him on social media. Please read the terms and conditions in full before purchasing. Follow Rudy on Facebook >> Superset 1: 3 sets of 6-8 reps Lift: HEAVY. ... 1B Romanian deadlift. In addition, as a bent-over row requires your whole core and lower body to stabilize, you’re not only burning calories from the movement but also adding in some extra  stability work along with extra calorie requirements. A lot of people are asking what the hell it means: it stands for GZCL (Cody Lefever’s screen name here on Reddit) + LP (linear progression). The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? WORKOUT 4: Pushing, swinging, and squatting The considerable central and physical demands that heavy deadlifts put on your back make them the main course for back day. RELATED: The Dumbbell Deadlift: Perfect for Weight Room Beginners 5. The stiff leg aspect of the movement will likely only lead to tears in the hamstring and damage to the spinal column. The original article by Jim Wendler that details 5/3/1 for Beginners (also known as "5314B") can be found here. This back focus superset is another one of my favorite combos for both back development and fat loss. A: Wide Grip Pull Up – 12 Reps, 4 Sets, 3:1:2:1 Tempo, B: Horizontal Machine Row – 20 Reps, 4 Sets, 3:1:2:2 Tempo. Dumbbell curls. Deadlift - curls, squat - shrugs, bench - cable crunches, etc. This is a workout that you can do quickly when you are running out of time, but despite the short time it will bring remarkable results. Almost all of it is supersets, since we’re trying to get some fat-burning in, too, but we’re working in some heavier elements, too: 5×5 for squats, barbell bench press and deadlifts, in that order. This is where you work two opposing muscle groups so you could be doing a push superset with a pull. Deadlifts – 4 sets of 4 reps Power shrugs – 2 sets of 20 reps Bent over barbell rows – 5 sets of 10 reps Wide grip pull ups – 5 sets to failure Dumbbell hammer curls – 3 sets of 12 reps. Higher rep deadlifts are a great fat burning exercise as they recruit several muscles which require additional oxygen and blood flow, therefore expending lots of calories and increasing EPOC (Excess Post Oxygen Consumption – which creates the metabolic afterburn post-workout). The back is made up of several muscles including the very large latissimus dorsi. The RDL is a variation of the conventional Deadlift in which … If I wanna do these accessories, which main lift should I superset them with in such a way that it doesn't affect the main lift too much? Supersets help keep you accountable to building a balanced body, because you might superset, say, a chest exercise and a back exercise. However, when the workout nears the end, you push harder for just 4 reps. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? 3x12-15 superset lateral raise/rope pushdowns/pec deck >Pull B: 3x5, 1x5 deadlift (superset bodyweight pullups) 4x8 t-bar rows 4x8 single leg curls 3x10-12 behind the neck pulldown 3x10-12 lying leg curl 3x8 BB curl 3x12-15 superset hammer curl/db shrug/facepulls Cardio and abs done each day, weekends off … Here are 6 great superset workouts that you can try adding to your normal workout to optimize fat loss and your physique transformation…. Why it makes sense: The single-leg squat and "drinking bird"-style deadlift both train one side of the body at a time. Do 5 reps at 465 pounds. By adding in the farmers walk too, you can burn additional calories, keep your heart rate elevated (which is also great for your fitness) and improve other aspects such as stability, core/ab function and multiple group strength. Exercises to Improve Deadlift Strength: Romanian Deadlift (RDL) The 9th exercise to improve deadlift strength is the Romanian deadlift . The lift engages all of the major muscle groups, according to exercise physiologist Kevin Farley. The 915 program uses the three powerlifts (squat, bench press, deadlift) and the snatch-grip high pull or power clean as the foundation lifts. The Proper Deadlift: Do it Right. Each workout revolves around the big 4 lifts — the squat, the bench press, the deadlift, and the overhead press — and is composed of three types of exercises: Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday, and Saturday. By performing them back to back you can still maintain a good amount of output/effort (as long as you have a good fitness base of course) because you are working opposing muscle groups (i.e. This is one of my favorite supersets for fat loss and physique transformation. Superset 3×8-12 Face Pulls: 3×6-12 DB Bulgarian Split Squat: 3×8-12 One-arm DB Rows Superset 3×8-12 Face Pulls: 3×8-12 Romanian Deadlift: 4×8-12 DB Lateral Raise: 3×8-12 Romanian Deadlift: 3×15 Barbell Shrugs: 4×10-15 DB Side Bends: 3×8-10 Barbell Shrugs Superset 3×8-10 Triceps Push-down: 2 Circuits, 15 reps/exercise: The information on this website is for entertainment purposes only and should not be seen as a substitute for working with a qualified professional. Don’t get me wrong it’s very tough but also extremely effective! A lot of people are asking what the hell it means: it stands for GZCL (Cody Lefever’s screen name here on Reddit) + LP (linear progression). Bent-Over Barbell Row Incline Chest Press. Supersets are one of my favorite advanced techniques to help you drop fat fast. This kind of training structure isn't for everyone, but I am enjoying it so far. Perform this routine for a month, doing 3 days on and 1 day off. The Deadlift works more muscles than any other exercise, including the squat. He recommends supersetting antagonistic movements in giant set, like rowing before benching. A: Squats – 10-15 Reps, 4 Sets, 3:1:1:0 Tempo, B: Walking Lunges – 15 Reps each leg (30 total), 4 Sets, 2:0:1:0 Tempo. Wide Grip Pull Up and Machine Horizontal Row, 6. Deadlifts are one of the most taxing movements on the body. Deadlifts in a Back-Day Workout. One for experienced lifters, this powerlifting deadlift program by Candito is sure to impress through proven results. Barbell rows are annoying cause the constant racking and unracking of the bar from the bench pins. Here’s what you need to do: A: Deadlift – 12 Reps, 4 sets, 1:0:1:0 Tempo. KNOw Ifs, Ands Or Butts with Amanda Latona - Episode 25: Cable Stiff-leg Deadlift - Duration: 3:21. Slowly crunch in bringing your knees under and into the chest while engaging the core throughout. A spreadsheet for this program can… Do 3 reps at 465 pounds. A: Heel Raised Split Squats – Total 30 Reps (15 each leg), 4 Sets, 2:2:1:0 Tempo, B: Gym Ball Crunch  – 20+ Reps, 4 Sets, 2:0:1:1 Tempo. By using our Services or clicking I agree, you agree to our use of cookies. The Romanian deadlift places a huge emphasis on the development of your posterior chain—muscles that are critical if you want to get stronger, run faster and jump higher. A hard training program for muscle mass that uses supersets and these are grouped according to the principle of pull-push. It is absolutely possible to superset with a main lift while also lifting hard for that lift. Heel Raised Split Squats and Gym Ball/TRX Crunch, Take Your Physique to the Next Level & Start Burning Fat Today, Determining Caloric Needs For Any Transformation, 4 Advanced Techniques For Fast And Effective Workouts, Back To Basics: Your Guide To A Sexy Back, 5 Fitness Mistakes I Wish My Clients Would Avoid, 5 Easy Ways To Eat Mindfully For Weight Management, 8 Reasons Intermittent Fasting Should Be Your Next Diet, 10 Strategies To Boost Daily Energy Immediately, Insulin Sensitivity – The Ultimate Guide and 10 Ways To Optimize It, Essential Things To Know About Successful Diets And How To Master Them, Flexible Dieting And IIFYM – An Ultimate Guide. The stiff leg aspect of the movement will likely only lead to tears in the hamstring and damage to the spinal column. Luckily, supersets aren’t just effective for your body – they’re super time efficient. 1×5+/4×5, 1×5+ (Perform either one of these lifts as main and accessory alternatively.) If you’ve ever done higher rep squat work before you will understand that it’s not simply just a muscle building and strength exercise but also a fat burning and cardio workout too! ... Share on reddit… Rudy is an Elite Sports Nutritionist & Trainer working with Hollywood Celebrities, Elite Athletes, NBA players, WWE, Gold Medalists, World Record Holders, Models, Bikini / Fitness Competitors and Pro Bodybuilders.