Your Workouts Reviewed: Supersets to Get Big
Our experts assess and critique a "get big" routine built around supersets.
Everyone's got a workout of their own—your "go-to" routine. But is your routine good enough? We asked our Men's Fitness Facebook friends if they had a killer routine to share and subject to the scrutiny of our readers. The big catch? Our team of training experts also review it, critique it and tweak it if necessary.
|Kenneth Men's Fitness Facebook Friend|
"I have a fully body routine I put together a couple weeks ago. I'd say it's intermediate level and they feel pretty intense. My current goal is fat loss/muscle toning, and strength."
|SUPERSET 4 x 12-15 reps||SUPERSET 3 x 15 reps||SUPERSET 3 x 15-20 reps|
|Barbell Squat||Flat Bench||Standing OH Press|
|Stiff Leg Deadlift||Chinups||Upright Row|
|SUPERSET 2 x 15-20 reps||SUPERSET 3 x 15 reps||SUPERSET 2 x 15 reps|
|Standing Bar Curl||Dips||Incline Bench|
|Tricep Extensions||Leg Lifts||Pullups|
|SUPERSET 3 x 20-25 reps||SUPERSET 3 x 15 reps||GIANT SET 3 x 10,10,10 reps|
|Reverse Flyes||Chest fly||Side lateral raise|
|Arnold Press||Reverse fly||Front lateral raise|
|SUPERSET 3 x 30 reps||Front lateral raises||Arnold press|
|Hack Squat||SUPERSET 2 x 20 reps||SUPERSET 2 x 30 reps|
|V-up Crunch||Walking lungs with barbell||Leg Lifts|
|Seated Calves raises||Air Squats|
|SUPERSET 3 x 20 reps|
|Rob Sulaver C.S.C.S. is the owner and founder of BandanaTraining.com Follow Sulaver on Twitter @BandanaTraining and Bandana Training on Facebook|
Pros: "Thoughtful agonist/antagonist pairings. It may seem obvious at this point, but if you look at the history of resistance training, it wasn't that long ago that brah's would park it on a bench and bang out 3-4 sets then move on to the next exercise. Now, of course, we understand the value of pairing agonist/antagonist muscle groups (a bench and a row, for example) for time, power output, and decreased muscle inhibitions. Because of this, your workout has impressive volume in a reasonable amount of time. ....Also, smart use of plyometrics in your warm up as neural activation - well done."
Cons: "Your set/rep combos are a little random. Do 3x12 across the board. In 4 weeks, that can change. (If you want to do something a little more metabolic towards the end of the workout, your rep range might be higher for your last superset.) Move down the neurological demanding scale. That means starting with your toughest lifts - lower body super-sets, then doing your compound upper body movements, then I'd hit arms, then core. For example Monday might look like: BB squat + dead, bent over rows + pushups, reverse fly + arnold, standing curl + skull, then some sort of lower back exercise + crunches. Tuesday I’d start with walking lunges. Cool? "
Comments: "Air squats? That's a CrossFit thing ain't it? 'Bodyweight' just doesn't have the same zest? Ha. Maybe I'll go for an 'air' run later today?
Could you do this Mon, Wed, Fri?
If you're going to do full body, I generally recommend non-consecutive days.
When you rearrange the workout, drop me a note on Facebook.com/BandanaTraining