How to Build Muscle – Two Ways to Modify Supersets

In my last muscle building strategy post, we talked about drop sets. Now drop sets are a little different than supersets because for drop sets, you stay on the same exercise. Supersets are a little different.Supersets are done by moving between two exercises (i.e., 1A) and 1B)) with little to no rest – this jacks up the intensity and the training effect. Supersets are another great way to get more done is less time.

1. Conventional way to perform two different exercises for the same body part.

Example:

1A) Chin-ups
1B) Dumbbell Curls

2. Perform antagonistic or opposing movement patterns.

Example:

1A) Push-ups
1B) Inverted Rows

In the video below, I demonstrate both variations and do so in style. The key is to keep the form tight and the intensity high. Many times our programming allows for supersets after our primary work is done. Also, as a side note, what do supersets look like if you add a few more exercises? What about a complex or circuit? You’re right!

Fast 15 Minute Muscle Building Workout

Here is a fast 15 minute muscle building workout for those of you that have very limited time to workout because of stressful jobs, home life, kids and hectic lifestyles. Not everyone has 45 minutes to an hour to workout 3-4 times a week. So what I wanted to do was film a 15 minute workout and present it raw and uncut. No splices, no stopping – just straight through so you could see it can be done in 15 minutes and build muscle fast.

If you think about it, everyone has 15 free minutes in a day. And if you don’t think you do, you can keep a time log. A time log is very much like a food log where you log what you’re doing every 30 minutes during the day. At the end of the day you’ll see “time wasters” that you can eliminate so you can finally start doing what YOU want to do.

Working out is such a stress reliever and you immediately feel better when you get your workout in. So when the workout is a fast and effective 15 minutes, there are NO MORE EXCUSES.

Some keys to note when you are trying to get in a fast and effective muscle building workout you must follow:

The goal with supersets in your muscle building workouts is to try and minimize your rest time between sets.

Here are some tips to help you move quickly through your workouts:

– Pick compound movements that train multiple muscle groups at once,
– Stay focused,
– Keep the intensity high,
– As fatigue sets in, try to focus on form,
– Have a plan and write the workout out before you get to the gym,
– It also helps to lay out the equipment that you want to use for the workout before you start,
– No socializing, get to work and don’t get distracted,
– Keep water handy, and
– Get in an out of the gym fast.

So, let’s look at the workout. I put all the pictures in this post so you can print it out and take it with you.

Warm-up / SMR / Activation

1. Foam Roller
2. Bodyweight Squats
3. Squat to Stand
4. Glute Stretch into Forward Lunge
5. Push-up Plus on Knees
6. Kneeling Reach Throughs
7. Lunge with Rotation
8. Lat Stretch
9. Pec Stretch

Workout (with Supersets)

1A) Barbell Clean & Press, 3-4 sets × 5-8 reps
1B) Pull-ups, 3-4 sets × 5-8 reps

2A) Trap Bar Deadlifts, 3-4 sets × 5-8 reps
2B) Push-ups, 3-4 sets × 10-20 reps

3) Plate Pushes, 1-3 trips

If you are going to incorporate supersets into your muscle building workouts, you have to make sure you perform a thorough and comprehensive warm-up.

Highly Effective Upper Body Warm-ups

Upper Body Warm-up Routines

Upper Body Warm-Up #1

Perform 1 run through this warm-up.

1. Jump Rope, 3 min
2. Foam Roller, 30 seconds each area
3. Shoulder Bridging, 10 reps each side
4. Push-ups, 20 reps
5. Push-up Plus, 10 reps
6. Kneeling Reach Through, 5 each side
7. Banded Diesel Face Pulls, 20 reps
8. Muscle Snatches, 10 reps

Upper Body Warm-Up #2

Perform 1 run through this warm-up.

1. Jump Rope, 3 min
2. Foam Roller, 30 seconds each area
3. Med Ball Wall Dribbling, Left to Right, 10 times
4. DB Laterals, 10 reps
5. DB Flyes, 10 reps
6. DB Raises, 10 reps
7. DB Presses, 10 reps
8. Banded External Rotations, 10 reps each arm
9. Standing Rotator “Y”, 10 reps
10. DB Lateral Drops (Activation), 15 reps
11. Plate Extensions into Halos, 10 reps

Upper Body Warm-Up #3

Perform 1 run through this warm-up.

1. Jump Rope, 3 min
2. Foam Roller, 30 seconds each area
3. Lat Stretches, 20 sec. each side
4. Band Shoulder Stretches, 3 Ways, Various
5. Hindu Push-ups, 5 reps
6. Cable Face Pulls with External Rotation, 10 reps
7. Cable Face Pulls, 10 reps
8. Side Lying External DB Rotations, 10 reps each side
9. Blackburns, 10 reps
10. Full Range DB Laterals, 10 reps