12 Supersets EVERYONE Should Have in Their Programs!

By ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

12 Supersets EVERYONE Should Have in Their Programs!

Source: YouTube
Jan 29, 2023
397,313 Views
16,903 Likes

Share with friends Leave a rating Add to favorites Add to playlist Practice together

About This Class

Supersets can be amazing for increasing muscle size if you choose the right ones. In this video, I’m going to show you the 12 greatest supersets that everyone should have in their programs if they want to get their best results from their workouts.

It helps to define exactly what a superset is (and what it is not). By definition, it is a pair of exercises done back to back with minimal to no rest in between. The time it takes to transition between one exercise and the next is all that is allowed. This brings to the forefront an important idea when it comes to putting these combinations together. That is, they must be exercises that allow you to transition quickly and not take up too much time or equipment in the gym to do them.

All it takes is a busy gym to interrupt your ability to do a superset that requires you to occupy a bench and a pullup bar for example. Leave the bench to run over to the pullup bar and you very well could lose your spot and have throw that superset out in regards to its effectiveness.

All of the ones here were carefully put together with these limitations in mind.

Now, there is no definitive rule that states that all supersets must pair up opposing muscle groups. This is a common misconception. You can place agonist or antagonist muscles back to back in any superset and get very different but equally effective results. As you’ll see, you can also pair up exercises that serve to either enhance the performance of the second in the pair (via a pre-exhaust) or via a restorative effect that accelerates recovery of the first exercise.

With that said, here is a quick summary of the 12 supersets that everyone should have in their program if they want to see their best overall results. Be sure to watch the whole video for why each exercise was selected in each pairing.

1. DB Static Bench Press into DB Gorilla Rows

2. Wrap Around Rows into Cable Crossovers

3. Cable Curls into Standing Overhead Cable Extensions

4. Lying Incline Triceps Extensions into DB Spider Curls

5. DB Reverse Lunges into DB RDL’s

6. DB Overhead Press into DB Hip Huggers

7. DB “L” Raises into DB Overhead Press

8. Seated Knee Tucks into Reverse Hyperextensions

9. Barbell Squats into Dead Arm Hangs

10. DB Incline Bench Press into Chest Supported Rows

11. Straight Arm Pushdowns into Face Pulls

12. DB Spanish Squats into Banded Kneeling Hip Thrusts

Each of these supersets accomplishes the main goals of being both time and space efficient. If you want to perform these right for maximum muscle growth and effectiveness, you have to be able to choose the exercises that are best. I’ve done the work for you, now you just have to go out and do them.

Supersets are easily able to be incorporated into any training program, if you happen to not be doing any of them at the moment. Even if you’re following a push pull legs split (PPL) where you are training all pushing or pulling muscles in the same workout. You just wouldn’t opt for the antagonist supersets like chest and back exercises. You would instead aim for something like the shoulder examples shown here, where back to back shoulder exercises are used to help you to increase the intensity of each.

If you are already including supersets in your workout program then you may want to revisit how they look in comparison to the ones shown here. Again, even the shortest delay in moving from the first to the second exercise in the pair can compromise the effect of what you are trying to accomplish in the first place. These have built-in efficacy because of the selections and are something you will definitely want to try the next time you train.

If you’re looking for a complete program that often times includes these types of effective supersets into the workouts, be sure to head to athleanx.com via the link below. Remember to use the program selector to allow me to help you find the program that best matches your current goals.

For more workout videos and the best exercises or supersets to build muscle be sure to subscribe to our channel here on youtube via the link below. Remember to turn on your notifications so you never miss a video when it’s published.

Build ripped athletic muscle here - http://athleanx.com/x/my-workouts

Subscribe to this channel here - http://bit.ly/2b0coMW

Meet Your Teacher

ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

See full profile