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Increase your chest and back training



Let's face it, nobody says that they are not busy even if they spend half of their days playing video games and endlessly scrolling their Instagram feed.

Regardless of your definition of "busy", you want to minimize your time in the gym while maximizing your results, right? But they also know the total volume, the number of X repeats of sentences over time, which leads to larger muscle gains (this meta-analysis of the investigation has shown that this is true).

How do you bring in your reps and still take time for Game of Thrones repeats?

supersets. But not just any superset. A unique twist on the conventional superset that is promising in research. In this type of superset, opposing muscle groups are put together and trained back to back. In this article we focus on your back and your chest but another example would be your biceps and triceps, quads and thighs etc.

Supersets for Super Gains

  morning exercise room

Getty Images Lizalica

In a study 16 trained men performed two training protocols – three sets of seal series, followed by three sets of bench presses in straight sentences or supersets. The volume loads per set (total reps x weight) were significantly higher in the superset group. Previously, that's good for your successes, man.

This was not a CrossFit-style AMRAP in which they alternated the exercises without pause until the shape collapsed and they broke several pubs Rtebrae. They rested sufficiently between the exercises. However, another study showed that short rest intervals (30 seconds and 1 minute) between antagonist supersets elicited most muscle activations of the studied methods.

The performance benefits found in these studies do not even explain the increased EPOC (Excess Post Oxygen Consumption or & # 39; afterburn & # 39;) through training with increased heart rate throughout the workout.

There are However, some exercises are best avoided with this method. In a study the squat performance was reduced by placing an upper body antagonist super set between squats. You would probably notice another drop in performance if you were to try to combine full-body exercises such as squats and deadlifts that span multiple muscle groups, leading to significant neural fatigue and supplying your cardiovascular system with gas.

The same fatigued states would occur when you have paired four dominant movements in a row, ie walking lunges and crevasse squats or two rowing motions, such as T-bar rows and dumbbell rows, one behind the other.

The key to the studies mentioned is the pairing of antagonist / agonist muscle groups such as chest and back, biceps and triceps, and quads and thighs.

Agonist Chest / Back Superset Training

Sample Antagonist Chest / Back Superset training may take 20 minutes or less.

Perform 4 rounds of each superset without pausing between exercises.

A1. Stretch Push Ups

Until failure

A2. One-arm dumbbell rows

8 to 12 repetitions

B1. Reject bench press

8 to 12 repeats

B2. Dumbbell Sweater

8 to 12 reps

Pattern Antagonist Chest / Back Superset with Recovery Phase (Composite Motions)

Complete 4 rounds of the Superset. Pause 1 to 2 minutes between sets.

A1. Barbell Bench Press

8 to 12 repetitions

A2. Barbell Row

8 to 12 reps



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