Then, you transition into a front-to-back motion in the split squat, explains Silver-Fagan. Hip hinge. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. 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. 9. Insgesamt werden an diesem Trainnigstag also 9 Supersätze gemacht. 3 Supersätze, Quadrizeps: 12 Wiederholungen Bulgarian Split Squat + 15 Wiederholungen Beinstrecker Maschine. Bent Over Row, T-Bar Row, Deadlift, or other exercise that's demanding on the low back; A2. 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. She prefers to use the Smith machine for her Zercher squats for added stability. Although these exercises are quad dominant, they still hit the glutes quite well. You can superset squats and stiff-legged deadlifts, leg presses with leg curls, and leg extensions with glute ham raises, among others. If you’re on an upper – lower split, you’re all set to do antagonist supersets. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. For the last superset, you have the upper body push and pull. What are the benefits? Superset 2. Split Squat with Dumbbells Split Squat with Dumbbells The dumbbell Bulgaria split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. After you finish your superset, you’ll want to take a rest period of between 45-90secs. It is common to gain 20-30 pounds of bulk in as little as 6-8 weeks with this full body routine. 8-10. 4: 8-10: 3. Petersen Step-Up – Superset w/ 4: 8-10 (each leg) Calf Raise. Upper body pull. This squat/lunge superset works by combining two effective compound exercises for the lower body. Superset hack squat with deadlift. Take a bench press and chin-up pair, for example. 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. How to Do It. Split Squat – Superset w/ 4. Simply transition from a barbell back squat in the rack to a barbell push press in that same rack. Superset goblet squat with cable pull thru. You perform one set of bench press followed immediately by a set of chin-ups. It is what it is. By combining the two exercises, your quads will be maximally stimulated to the point of momentary muscular failure, thus leading to adaptive benefits. 1. You simply hold a weight on one side of your body at a time. 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. Who Did I Steal It From: renowned coach and fitness educator, Nick Tumminello. Day 1 of the program is a leg and shoulder workout (minus pressing). 8-10 (each leg) 45-Degree Back Ext. Dec 12, 2012 Beth Bischoff. Bulgarian Split Squat to RDL . Prescription: Squats: 5 sets of 6-8 reps. Barbell press: 5 sets of 8-10 reps. Deadlifts Superset with Bent Over Rows. You won't rest until after you complete both exercises. . The goal is to move from movement to movement with no rest. with Band. 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. Another reason to superset is to build up muscles that are opposing each other but use different exercises for the main muscle group. In den 4 darauffolgenden Trainingseinheiten werden die Übungen als Standard Training ohne Supersätze und ohne Muskelversagen trainiert. "Depending on the angle, Zerchers will hit the quads," Stern explains, "while the hip thrusts hit glutes and hamstrings." But there’s a better way to hit the love handles than hundreds of side crunches or broomstick twists. Which brings us to today’s Exercise You Should Be Doing. 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. 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. Most gym rats love to target the obliques. 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. Bulgarian Split Squats are very easy to learn, and once you've got the motion down, they're pretty hard to mess up. 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. For example, if you miss out on back and biceps day, adjust your next workout to include those muscle areas. Superset It. Superset 2 consists of back squats and side planks. 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. To unlock the full power of this athleticism-enhancing superset, it's important to use the proper volume, load and box height. 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. Edgar Artiga. Superset 3: Side Planks and Split Squats. Antagonist Superset Tips, Tricks, And Tactics. Shit I’m tired DONT TRY JUST DO. Pairing Power "Full-body workouts are my go-to method when life gets hectic." Okay, there’s another option! Alternatively, a non-competing superset can look like this: A1. Silver-Fagan calls this the “booty burn” because your muscles have less time to rest. Isometric Squat with Toe Taps. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! T-Bar Rows – Side Lateral Raises. Between supersets, you get a minute to recover, but pause the video and take more time if needed. 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. Supersets for Strength. Superset 3: Side Planks and Split Squats. The Fast Mass program is a 4 day split composed entirely of supersets. Upper body push. 4. The lats are anatomically less effective as spinal stabilizers during the front squat, which accounts for some of the discrepancy between one's front squat and back squat. The Front Squat/Vertical Pull Superset. You’ll be doing 10 backs squats with a barbell and a 20-second side plank on each side. Romanian Deadlift. . Power pairings can be useful … Sample Bad Antagonistic Superset; A1. 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 # … Most gym rats love to target the obliques. Squat. 8-10. Superset Bulgarian split squat with glute bridge . 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. Superset standing calf raise with leg extension. The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. 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. Es sind in den Standard Trainingsplänen nicht alle Übungen enthalten … And this is the one that I love. A1. A2. 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. 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. 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. It’s efficient and can even be done during primetime at your gym. After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises. For the RFESS, stick within the 3-5 reps per set range for each leg. SEE ALSO: Whitney Wiser’s Stronger, Leaner Legs Workout. You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset. But there’s a better way to hit the love handles than hundreds of side crunches or Russian twists. 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. For instance, it's common to superset biceps and triceps exercises, alternating between curls and rope push-downs. Time Efficient . As with any superset, you perform power pairings without resting between the paired exercises. I would recommend a weight between 85 and 135 lbs for the squats. Perform exercises “A” and “B” one after another. Benefits. 8-10. 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 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. 1. That's right, I’m talking about liposuction . 1 of 6. Superset 2: Zercher Squat and Hip Thrust "I love this superset because it targets the quads first, then the glutes," explains Stern. By The Editors of Women’s Health. A2. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B. SUPERSET 2: Bulgarian Split Squat. 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