12 Supersets EVERYONE Should Have in Their Workout!
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- เผยแพร่เมื่อ 4 ก.ค. 2024
- 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.
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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. - แนวปฏิบัติและการใช้ชีวิต
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I never win 😢
Thx as always for the vids Jeff👍🏽
@@StuVideff i won the Anabolix NXT once 👍so i can vouch that this is legit. Jeff is the g.o.a.t.
Unlucky I guess
Late again
Push (Chest, Shoulder), Pull (Back)
0:35 DB Static Bench Press - 1:03 DB Gorilla Row
1:30 Wrap Around Row - 2:01 Cable Crossover
6:04 DB Overhead Press - 6:27 DB Hip Huggers
7:10 DB "L" Raise - 7:35 DB Overhead Press
10:25 DB Incline Bench Press - 10:55 Chest Supported Row
11:30 Straight Arm Pushdown - 11:55 Face Pull
Arm
2:35 Cable Curl - 3:00 Standing Overhead Cable Extension
3:40 Lying Incline Triceps Extension - 3:56 DB Spider Curl
Leg
4:50 DB Reverse Lunges - 5:20 DB RDL’s
9:20 Barbell Squat - 9:35 Dead Arm Hang
12:33 DB Spanish Squat - 13:00 Banded Kneeling Hip Thrust
Core
8:21 Seated Knee Tucks - 8:45 Reverse Hyperextension
You made my time 🙂 thanks a mil
Thank you!
Thank you for saving my time
Appreciate your efforts 🥲
Ty
I love that he is aware of the difficulties of doing supersets in s busy gym! That has been my major issue with all the superset routines i've come across. I am a huge fan of his videos. He is smart AND intuitive. Definitely the best training information i've ever come across on a platform or in person.
I like how he keeps in mind that not all supersets are gonna work in every gym nobody likes people that try and go two.stations at once. Major props on this vid 👍
*Jeff provide us with 12 more, in order to avoid muscle imbalances*
*You’re killing your gains*
😂😂
They’re literally antagonistic muscles being worked you blow hole 😂
I love all his ideas just never sure how to properly implement them in my programs. These supersets are an alone program or added to an existing..I do get somewhat confused..
Or do we gotta provide jeff 12 supersets
I love this. It's so important to be efficient and considerate in the gym, and this is the way to fit supersets into that ideal.
You mean people *shouldn't* be the stereotypical crossfit douche, and try to hog 4-5 pieces of equipment for their circuit in a gym during peak hours? ;)
That's literally 80% of why I don't have a gym membership anymore.
I'm kind of chasing fatigue efficiency, the less fatigue I get from changing from exercises, setting up, changing places etc the more hypertrophy I am getting because I give more to the exercises I choose to do.
You nailed it on the dead arm hangs after squats - I just started doing this instinctively, but now I understand why it feels good 😅
do you ever get crazy stiffness and pain the first few hangs?
@@Eranthos What if he does?
Do the hang after deadlift sets as well & helps keep the compression inflammation out, have done that for years and no back issues
This video is very helpful to me as I’m looking for a new kind of workout. I actually just watched your full body workout from 3 yrs ago this morning. So many useful tips 🙏 I’ve been a subscriber since Brick Wall Saturday nights 💪
I’ll have to try some of these out now! My favorite for a PPL split are dips + spider crawls, barbell curls + 45° hyperextensions, reverse lunges + adductor machine, and anything + abs
SO much to learn from here, thank you for another great video Jeff. Gonna study this tomorrow before my workout.
Perfect timing before my workout! Thanks Jeff!
Hi Jeff, your videos are always full of knowledge, i always learn something new from your videos. Thanks a lot.
Thank you for creating such a valuable resource on 12 supersets that everyone should have in their workout! Your explanation of each superset was clear and concise, and I appreciate how you provided modifications for those with different fitness levels. The variety of exercises you presented ensured that there was something for everyone. I found this video to be incredibly helpful in planning my own workouts and adding new exercises to my routine. Thank you for sharing your knowledge and expertise in fitness. Great job!
one of the best workouts for me. I have worked out for years, and now find myself recovering from a stroke. These exercises will suit me just fine. Thanks Jeff!
Hope you get better soon
*Thanks for your work Jeff! Working out with you for about a year now also started making home workou videos because you motivated me so much that i deicded to try so thank you for halping to find my passion!*
My bro still killing it! After all these years! Gonna try these!
I love these supersets. Thank you, Jeff.
Been doing straight-arm pushdowns followed by face pulls for a while, excellent superset.
The choice of every two combination of exercises are so freaking smart, love this content
Please do a video about cracking bones, how to fix that and what to do if it hurts when the joints crack.
Try glucosamine and also supplementing with collagen peptides for joint health. Good luck!👍
Jeff, I love your instructions. You can tell that your a great therapist by how you focus on technique! I’m a PTA and trained under a dear friend who is a fellowship DPT and he taught me early on to look at body mechanics in all my treatments. Technique is so critical to maintain a health mechanical system and to avoid injury. Thanks for your videos and for sharing your passion for health and fitness.. well done brother
Should you only be doing a superset once or the same 3 sets of supersets?
Was just thinking about adding more super sets to my routines. Thanks, Jeff!
Great video, love the creative ideas in here. It's got me thinking about supersets differently
Thanks Jeff great variations in types of supersets, 62 and still learning
Thanks Jeff this is super helpful. Keep up the fantastic content.
Thank you, Jeff, this superset is amazing! I definitely will ad couple in my program!
I’m 64. Been on the longest exercise span ever. I’m on month 3. I can do 20 sit ups no problem. This is along with butt lifts with 15+pounds on my abdomen. Weights. Leg lifts with ankle weights squats etc. I hope I can keep it up. I hate it when I lose motivation
@@musicman7297 Ain't nobody believes your made up story kid, go bark somewhere else
Thanks Jeff, you reminded me of a couple of good combinations that I can add and emphasized the correct techniques on a couple of the different exercises. Add a couple of the super sets will help on meeting my goals!!🏋️♂️
Jeff, I Absolutely Love these Supersets, I can’t wait to try them. You are Truly the best!!👍
Yes sir this is the good stuff. Those hip huggers are what I was scared to use and didnt have a name for since I dont like upright rows as they mess with my shoulder. Thanks for making this video.. These are gold.
Great ideas here. I was on the right track but this helped immensely💪
Jeff this is just what I needed in my gym. Thanks 🙏🏽 💪🏽
Thanks for always investing in our health - done right!
Well, man, I don't have a cable crossover machine in my living room. But I am inspired by a lot of these combos. I like the first two and the abs/back one, and really all the bench based ones. I do have a weight bench. My heaviest dumbells are only 15 pounds, but I have heavier kettlebells. I will try superset one and the ab/back one on Tuesday, which is my next scheduled day. I have been looking for something to add to my existing workouts. Like another workout. I alternate between two different workouts from the Men's Health Big Book of Exercises, and after each workout I do monster walks with a band, split jumps, jump knee tucks and box jumps (20 inches). I'm a middle aged (58) year old woman, and while I have been a member over the years at various gyms, I really prefer to train in the privacy of my home, where I don't have to wait for a treadmill or a bench. I also strap on a 20 lb. TRX vest and hoof it outside for 6 miles every. single. day.
Jeff has 2 cars with manual transmission, one with the steering wheel on the right and one on the left. He alternates between the cars everytime he goes some where so he can shift with both hands. This prevents muscle imbalance in the forearms
Wow this is a great video because I enjoy doing supersets mainly on most upper-body days I don't really do it for lower-body but I like the lunge RDL variation. And I try to be courteous to my fellow gym members so I like the idea of not having to use too much equipment.
Excellent video thank you!
If you have the time for it dont do supersets they are inferior to straight sets with adequatr rest in between them
That all depends on your goals if it's pure strength and yes you are right straight sets are better. But I'll give up a little bit of strength to save time.
@@scottyg5403 idk who told u this 🦬💩 but for muscle hypertrophy straight sets are superior due to the superior stimulus:fatigue ratio and the ability to rest from an exercise to maximize motor unit recruitment
Well I'm not sure what your background is but people who have an extensive background Jeff cavaliere dr. Andy Galpin and many others know what the hell they're talking about I don't know if you know what the hell you're talkin about so don't worry about what other do
Just concentrate on yourself! And by the way I built up quite a bit of muscle doing supersets and they work for me! If you don't want to do them then don't f****** do them!
Your awesome Jeff I love supersets I'm going too try these here in your video thanks
I’ve followed you for years and have several of your programs. Many have me running back and forth in the gym to which this video eludes. I would love to see the programs revamped to follow this philosophy.
Armageddon is one of them! Thanks so much for the 🔥 my man! 💪🏼
Dear,jeff,,you are,the best trainer,in the my life🙏🏻
I will try it. Thanks for this
More on supersets please! This is great!
You're legend Jeff! Some great super sets. Thanks!
I have done a few of these but I love these combos especially at the busy gym I go to
Excellent video, thank you Jeff 💪🏽💪🏽
Excellent ideas and advice. Just what I was looking for 👍
As always, thank you so much Jeff..
Once again Jeff..You have done a brilliant service too people with this latest 12👣👨💻 (12 step programme) 👊🏻👍🏻 already have your 12👣👨💻 mention at the end also. Incorporated them into my 'FULL BODY' routine set, an I can already see where this one will help, replace and give better timing in the area's 👍🏻 an also keep things safe an health efficient. Big thank you again Jeff 😎 Hope you're well Sir :)
What ❤ word
Started doing supersets a month ago and boy is the progress insane even though my workouts are shorter in duration now
My,My Jeff. You have come a long way since I started following you back in the early 2000’s. You make my age 60, feel like age 30… thanks mate. Implemented!
I do face pulls after my training session and i have seen good improvement in my upper back😊
Jeff YOU ARE AWESOME!!!!! Love your content!! Thank you!
Wow, Lunges into deadlifts sounds brutal af, im going to give that a go tommorow. Im also going to do the shoulder press superset too.
Jeff I always love watching your videos. Great info and quick to the point.
Building out my TH-cam channel will hopefully have us collab in the future!!
Keep up the great work!
Beautiful!!! Much appreciated Jeff & Jessie!!! Always fun to spice things up at the gym 😜🤘
I know what I'm upto tomorrow; Today was a push day till I tried OH DB Press, then the shoulder impinged so I did squats till my legs bucked off on me.
Turned on my notifications so maybe I can get a chance on the next give away 🤠🤞 Otherwise when this left shoulder stops being a bully I will sign up. With your guidance I have made huge headway in a short period of time; with also saving myself enormous amounts of time by doing it right & not over training.
Much love from that random Canuck 🤘😘
Thanks for those great tips !💪
Where do you find the extra long rope attachment you're using for face pulls/hammer curls/ tricep extension, etc? I can't find any longer than 36"!
Superb! Always loved Supersets 💪
Awesome! I'm definitely giving this a try. My small town only has a few gym options and typically if you don't go early in the mornings it's a struggle trying to get your complete workout in. People everywhere so it's hard going back and forth between the dumbell rack and cable machine. Lol the struggle is real and this video just gave a realistic and very helpful approach to counteract someone taking over equipment. Thanks Jeff!
This was needed 🙏🏾🔥
Thank you for sharing your knowledge
Excellent time saver
Very inspiring! Thank you!
i love that looking forward to the house and their house was just looking forward to the next
Great video Joe! Thank you!! 👊
Great review! Very helpful... thanks
Great and helpful. Thank you
You are the best, thanks for this video
Dude, those Spanish squats are ridiculous! Took a set to get the right band and DB weight but once I got rolling they went right to my quads and glutes! Sick exercise that will be in the mix for my next few weeks. Thank you Jeff!!! 67 and kickin' it Bro!
Sooo good. Thanks!!!
One of your best Jeff thankyou
Outstanding! Thanks Jeff
My fave; also for stabilizing my legs before I do bulgarians; single leg or b stance romanian deadlifts followed by (same leg) bulgarian split squats both can be done with one or two dumbbells
I haven’t incorporated supersets into my training, and I’m slow AF in the gym. Really need to give these a try.
Hey Jeff, first time long time. I've been dealing with a long recovery from subscap repair surgery, would love to see a video on rotator cuff surgery recovery lifting recommendations.
Jeff never runs out of content. A legend of TH-cam fitness community.
Super Helpful. Thank you!
I Love this wourkouts!!! Thansk YOU
Folks came and went but Jeff has been there always for years. Great persistence and work ethic!
I think 12 supersets would be a program for me 😅
Man i started my fitness journey watching these before I walked to the gym. I was 14. 18 now and Ive gotten sarms accusations cuz of how big I am at my age. All cuz of this man fr
Very intense workout … like it a lot!!!
Hey Jeff where can I get a rope similar to what you use for the cable exercises?
fantastic video, thanks a lot!!!!
Great vid coach
Thank you broteinshake, you always have great content!!! Keep it up!!
Dudes a genius
@@aaronh920, #facts 😊
While not on the theme of supersets using the same equipment, one of my favorites is dips alternating with pull ups.
You're unreal!. You're amazing! You're my Hero! Best trainer ever on Earth!
Phenomenal video 💪🏼💪🏼
Awesome content JEFF!
Great video as always. Man, I love that long blue rope he uses in the video. Would be great to know where to purchase one to maximize those face pulls.
I've been trying to find this type for awhile unsuccessfully. I love the knot tied off types instead of rubber handles and that length is perfect. Unfortunately still havent found that type online
In the best way possible, Jeff’s videos are like Bill Nye the Science Guy. The way he talks and sometimes the (bad) jokes 😂 But Jeff is THE MAN!
Thank you Jeff
Really enjoying learning from your content. Hopefully you can help me with a problem. I was wounded in Iraq way back in 04. My ankle has been replaced and recently I started working out again. I’m struggling to find a way to do just about any weight training that requires standing specifically the squat. I’m 50 6’4 209 I’ve lost 20lbs over the last 5 weeks lifting exclusively using your techniques. Greatly appreciate all of your training advice. Thanks
Search athleanx ankle
Killer🔥🔥🔥 Super Set workout🤙
This exercise are all time my favourite
I do the standing db press starting while holding from the bottom because at the top there’s no stretch and difficult, it lasts shorter but it burn hotter
Love from Bulgaria Jeff !❤️❤️❤️
Great combos.
This will be my next program
Great freaking video. Jeff your awesome