T Nation

Favorite Supersets?


#1

What are some of your favorite supersets that you guys and gals use? I’ve been using them a lot more the past few months and I find them to be a huge benefit.

My favorites go:

Squats + Abs
OH Press + BB Row
Deadlift + Dips
Bench Press + Lunges/Split Squat


#2

I like a press/carry supersets, such as log press + yoke walk.

I dig antagonistic supersets too since they are just so convenient & waiting around between sets is boring.


#3

Chin ups and curls
Crucifix holds and lateral raises
front raises and lateral raises
hammer curls and tricep pulldowns


#4

These are brutal:

Front Squat/Chin
Squat/Press

These were more bearable:

Bench/DB Row
KB Swing/Deadlift

I also used to do the Arnie giant set which went:

Arnold Press/Lat Raise/Shrug (I think?)

Once time, I couldn’t hold onto my water bottle after completing 3 sets of this - my shoulder ended up cramping (weird sensation)


#5

Great topic idea! A couple faves are :

Neutral grip weighted chinups and heavy standing dumbbell press
Push press and box jumps
Push-ups, kettlebell swings, and farmer walks
Hang cleans and pushups


#6

I like:

Hip thrusts with squats

Cable crunches with hanging leg raises

Incline press with underhand rows


#7

On upper body I’ll do an antagonistic movement in the same plane prior to each set of the main movement for that day, ie,

Any of several row variations/bench
Weighted pull-ups/military press

I do the same with my accessory work, doing a use/pull in the same plane.

Lower body, I do the main lift on its own but with accessory moves, I’ll add abs or calves or something. A brutal one i’ve been doing lately is heavy rack pulls(mid-shin) s/s with heavy KB swings. I thought the KB was 105, but I did the conversion wrong (kg to lb), its 115.


#8

Front squat/dip

(Low rep) Front squat/(moderate to higher rep) RDL

Pulldown/1-arm plank

Reverse-grip pulldown/lateral raise

Dumbbell military press/DB push press/DB jerk

Standing leg curl/plate hammer curl (and always hear in my head, “Curl all the biceps :allthethings:” )

1-arm thick rope pressdown/1-arm thick rope hammer curl (“thick rope” - holding both strands of the rope handle in one hand)

Dumbbell curl/DB reverse curl/DB hammer curl


#9

Chins >> Rows
Resistance band curls >> Rows
Pull-overs >> Resistance band rows
OHP >> Rows
CG push-ups >> Tri extensions
Band pull aparts >> Pull-overs
Push-ups >> Inverted rows


#10

Ohp - pull up
Dips - pull up
Bench - one arm row


#11
  • Behind neck OHP + lateral raises
  • Incline Bench Triceps Extensions + Incline Bench Dumbbell Curls
  • Dips + Pushups
  • Romanian Deadlifts + Leg curls
  • Barbell Bench Press + Dumbbell Fly
  • Front Squats + Leg Extensions
  • Barbell Row + Barbell Curls

#12

The following was hell!! HELL!!!

Dick’s Press - 8 reps
Front Hold (hold at the top of the front raise position) - 60s
Crucifix Hold - 60s (hols until it drops, fight all the way down)

3 rounds.

I spent the rest time trying to get the stinging sweat out of my eyes. Horrid.


#13

Isometric Row - 8 count
Row - 8 to 12 reps

3 rounds.

I like doing it on a chest supported row. Grab a lat pulldown bar (preferably with a neutral grip), lay in the chest supprt, try bend the bar around the chest support. Drop the bar and rep some rows out.

You could do this with a BB row by finding am upright and try bending a bar around that for the isometric but I think this works best if the isometric is in the fully contracted position.

I am considering running these on every big movement next hypertrophy focussed block…


#14

Tis the season for iso holds and slow negatives. I’ve started incorporating both into a couple workouts a week, and my joints are already feeling more stable.


#15

Anyone inspired to try something new, based on this thread?


#16

I don’t know if this counts as a superset but I’m posting this as it was pure hell.

You mark spots 10-20m apart
You start at one end, do 20 push ups
Walk to the other end, do 1 push up
Walk back, do 19 push ups
Walk back, do 2 push ups
Continue until you have done 20 push ups at the “1” end.

No better way to end a chest work out than 420 (?) push ups.


#17

Press and chins
BB Row and Bench
Deads and Leg Raises
Dips and Face Pulls
Rope hammer curls and Pushdowns

My creativity sucks


#18

I’ve got to try this!


#19

Make sure you have spare time. I got back from the gym much later than usual.

PS. You’re gonna be sore… very, very sore :sadpanda:


#20

My chest grew an inch just reading that!