Tip Spike Anabolic Hormones – 9 Supersets Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Spike Anabolic Hormones – 9 Supersets Massive pumps a GH boost and new challenges to help you smash a plateau What more do you need by Jason Brown May 1, 2021April 13, 2021 Tags Training Doing exercises in a superset fashion, where you go back and forth between two exercises with little to no rest, is hardly new. But you may be surprised by the untraditional, upper-body supersets below. Superset Science A classic superset involves training opposing or antagonist muscle groups, like doing a biceps curl with a triceps extension. The non-working muscle group rests while its counterpart is working. (I use the word "rest" lightly because the opposing muscle group still has the role of acting isometrically to provide joint stability.) Supersets allow for increased levels of mechanical work in shorter periods of time. This improves the efficiency of your workout and facilitates spikes in anabolic hormones via high levels of metabolic stress and lactate production. You'll get a massive pump and a boost in GH production. New Upper-Body Supersets 1 Landmine Elbow-Out Row Band Resisted Push-Up A1. Landmine Row: 3-4 x 8-10 each side. No rest. A2. Push-Up: 3-4 x 15-plus. Rest 60 seconds. 2 Bar Dip Fat Grip Pull-Up EMOM Do 10 bar dips and 4 fat-grip pull-ups, EMOM (every minute on the minute), for as long as possible. If you get 10 rounds, give yourself a pat on the back. For most mortals, 4-6 rounds is a good goal. 3 Supinated-Grip Inverted Row Decline Rollback Triceps Extension A1. Inverted Row: 4 x 10-12. Rest 30 seconds. A2. Triceps Extension: 4 x 10-12. Rest 30 seconds. 4 Chest-Supported Cable Row Double Kettlebell Push Press A1. Cable Row: 3 x 12-15. No rest. A2. Push Press: 3 x 6-8. Rest 60 seconds. 5 Single-Arm Landmine Push Press Supported Single-Arm Row A1. Landmine Push Press: 4 x 5-7 each. Rest 45 seconds. A2. 1-Arm Row: 4 x 8-10 each. Rest 45 seconds. 6 Dumbbell Floor Press TRX Row A1. Floor Press: 4 x 6-8. Rest 30 seconds. A2. TRX Row: 4 x 12-15. Rest 30 seconds. 7 Weighted Chin-Up Close-Close Grip Bench Press A1. Chin-up: Build to a heavy 3-5 reps in 4 sets. Rest 60 seconds. A2. Bench Press: Build to a heavy 6-8 reps in 4 sets. Rest 60 seconds. 8 Incline Single-Arm Dumbbell Bench Press Single-Arm Chest-Supported Row A1. Bench Press: 3-4 x 10-12 each. No rest. A2. Row: 3-4 x 10-12 each. Rest 60 seconds. 9 Rope Inverted Row Rope Triceps Extension Your goal is to do 30 reps of the row, then 30 reps of the extension. On the next round, shoot for 20 reps, then 10 reps on the last round. Do it all in 6 minutes and you're a badass. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Play the Long Game The smart lifter's approach to training and nutrition programs. Motivation, Powerlifting & Strength, Tips, Training Chris Colucci December 21 Training Pushing Back A female powerlifter offers lessons in dedication, perseverance, and the mysterious ways the iron seduces all of us. Powerlifting & Strength, Training Chris Shugart October 23 Training The Success Quiz There's nothing more frustrating than committing to a training program that doesn't pan out. This is equally true for an athlete who might work hard yet still falls short of his expectations and the strength coach whose biggest satisfaction comes from the great strides his athletes make. Bodybuilding, Powerlifting & Strength, Training Christian Thibaudeau July 13 Training QUICK Biceps & Triceps GROWTH How did Author Jones put a half-inch of permanent arm size on the bodybuilders he coached in only one workout? The secret revealed here. Arms, Bodybuilding, Training Ellington Darden, PhD December 5