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How to Build Muscle

How to Build Muscle – 2 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. 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.

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP

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:

– Minimize time between sets

– 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
– 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

Foam Roller
Bodyweight Squats
Squat to Stand
Glute Stretch into Forward Lunge
Push-up Plus on Knees
Kneeling Reach Throughs
Lunge with Rotation
Lat Stretch
Pec Stretch

Workout

1A) Barbell Clean & Press, 3-4×5-8
1B) Pull-ups, 3-4×5-8
2A) Trap Bar Deadlifts, 3-4×5-8
2B) Push-ups, 3-4×10-20
3) Plate Pushes, 1-3 trips

Highly Effective Upper Body Warm-ups

Upper Body Warm-up Routines

Warm-Up #1

Perform 1 Run Through

1a) Jump Rope, 3 min
1b) Foam Roller, 30 seconds each area
1c) Shoulder Bridging, 10 reps each side
1d) Push-ups, 20 reps
1e) Push-up Plus, 10 reps
1f) Kneeling Reach Through, 5 each side
1g) Banded Diesel Face Pulls, 20 reps
1h) Muscle Snatches, 10 reps

Warm-Up #2

Perform 1 Run Through

1a) Jump Rope, 3 min
1b) Foam Roller, 30 seconds each area
1c) Med Ball Wall Dribbling, Left to Right, 10 times
1d) Db Laterals, 10 reps
1e) DB Flyes, 10 reps
1f) DB Raises, 10 reps
1g) DB Presses, 10 reps
1h) Banded External Rotations, 10 reps each arm
1i) Standing Rotator “Y”, 10 reps
1j) DB Lateral Drops (Activation), 15 reps
1k) Plate Extensions into Halos, 10 reps

Warm-Up #3

Perform 1 Run Through

1a) Jump Rope, 3 min
1b) Foam Roller, 30 seconds each area
1c) Lat Stretches, 5 resets each side
1d) Band Shoulder Stretches, 3 Ways, Various
1e) Hindu Push-ups, 20 reps
1f) Cable Face Pulls with External Rotation, 10 reps
1g) Cable Face Pulls, 10 reps
1h) Side Lying External DB Rotations, 10 reps each side
1i) Blackburns, 10 reps
1j) Full Range DB Laterals, 10 reps

By on June 9th, 2012

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