The quest to get huge is endless. You try routine after routine and yet the results aren’t there. You need something that challenges you and requires you to grow. A workout that makes you grow. Well, these tips will help make sure you grow. Consider yourself on the road to hugeness (yes, hugeness, roll with it).
How does it work?
It’s simple, supersets. Wait. Supersets, that’s the answer? Supersets do work well to spark growth because they allow you to push beyond failure. However, there is a twist and these supersets with be utilizing agonist/antagonist exercises to stimulate growth. By working the antagonist muscle right after the agonist muscle, you are actually stronger (roughly 10-15% stronger). So, you would perform a bench press and immediately follow it up with a barbell row. Each week you will alternate which exercise is performed first to ensure you are making insane gains.
Not only will you get a strength benefit, but you will also get a nice boost in EPOC. Your muscles and cardiovascular system are heavily taxed due to performing one exercise immediately following another exercise. That extra calorie burn is vital, especially during beach season.
What are the ideal supersets?
When pairing your muscles, you have to determine the agonist and antagonist for key lifts. Nearly every lift has an antagonist muscle, or group of muscles, that support each lift. Lower body exercises are a little bit tricky, because most compound lower body lifts (i.e. squats) use primary movers along with assistance/synergy muscles. A squat involves the quadriceps, hamstrings, and glutes (among many others). However, it’s primary mover is the quadriceps, so the antagonist focus can still utilize a hamstrings exercise. Here are some examples (of the primary agonist and antagonist muscles):
Bench Press
Agonist: Pectorals
Antagonist: Latissimus Dorsi
Barbell Rows
Agonist: Latissimus Dorsi
Antagonist: Pectorals
Shoulder Press
Agonist: Anterior Deltoid
Antagonist: Latissimus Dorsi
Pullups
Agonist: Latissimus Dorsi
Antagonist: Anterior Deltoid
Here is a sample upper & lower body workout using these principles:
UPPER BODY
Flat Barbell Bench Press SS Bent-Over Barbell Rows
3 Sets
6 – 8 Reps
2 Minutes Rest (after each superset)
Decline Dumbbell Bench Press SS Bent-Over Dumbbell Rows
3 Sets
6 – 8 Reps
2 Minutes Rest (after each superset)
Standing Military Press SS Weighted Pullups
3 Sets
6 – 8 Reps
2 Minutes Rest (after each superset)
Weighted Dips SS Barbell Curls
3 Sets
6 – 8 Reps
2 Minutes Rest (after each superset)
LOWER BODY
BarbellFront Squat SS Stiff-Legged Deadlifts
3 Sets
6 – 8 Reps
2 Minutes Rest (after each superset)
Deadlifts SS Hack Squats
3 Sets
6 – 8 Reps
2 Minutes Rest (after each superset)
Leg Extensions SS Leg Curls
3 Sets
8 – 10 Reps
2 Minutes Rest (after each superset)
Crunches SS Hyperextensions
3 Sets
12 – 20 Reps
1 Minutes Rest (after each superset)
*SS = Superset
Click here to download a printable version of this workout.
Utilizing the deadlift on the same day as squats seems controversial, however your lower back and hamstrings are the dominant movers during the deadlift. It is definitely taxing, however you WILL grow. This is not intended to be a powerlifting routine, it mainly has a strength focus. This routine can be performed up to twice per week. Be sure to include a rest day after you’ve completed both days before repeating. As always, consult with a doctor or physician prior to beginning any exercise regimen.
