9 Superseries for a better anabolic response!

Massive pumping, increased growth hormone levels and new challenges to overcome stagnation. What more do you need?

A superseries where you alternate between two exercises with little or no break is nothing revolutionary. However, some of the upper-body combinations I'm going to introduce today might surprise you.

The science behind superseries

A classic superseries trains antagonistic muscle groups. For example, biceps lifts and triceps extensions. The untrained muscles are resting when they train the opposing ones. They have to work lightly isometrically to maintain joint stability, so take my "not exercising" with a grain of salt.

Superseries allows you to increase the level of mechanical load, in a shorter period of time. This will improve training efficiency and raise anabolic hormone levels through metabolic loading and lactate washout. You'll be hugely pumped up and your growth hormone washout will improve.

New superseries for the upper body

1. Rowing with landmine attachment and elbow out + rubber resistance push-ups

• A1. Row: 3-4 x 8-10 on each side. No pause.
• A2. Push-ups: 3-4 x 15+. Pause 60 seconds.

2. Barbell push-ups + narrow trapeze push-ups with overhand grip, EMOM method

• A1. Push-ups: 3-4 x 8-10 on each side. No pause.
• A2. Close overhand trap bar push-ups: 3-4 x 15+. Pause 60 seconds.

Practice 10 push-ups on bars and bent-over wide trapeze. Rest the rest of the minute and repeat for as long as you can stand. If you make it 10 rounds, pat yourself on the back. For most mortals, 4-6 rounds is a good goal.

3. Reverse lunges + rolled triceps extensions on negative bench

• A1. Squats: 4 x 10-12. 30 second pauses.
• A2. Extensions: 4 x 10-12. 30 second pauses.

4. Pull-ups on the bottom pulley with chest support - push press with two kettlebell dumbbells

• A1. Pull-ups: 3 x 12-15 without pause.
• A2. Push press: 3 x 6-8. Pause 60 seconds.

5. Push press single arm with landmine attachment + rowing with single arm and support

• A1. Push press: 4 x 5-7 with each hand. 45 second pauses.
• A2. Row: 4 x 8-10 with each hand. Pauses 45 seconds.

6. Floor press with single arms + pull-ups on TRX adapter

• A1. Floor press: 4 x 6-8. 30 second pauses.
• A2. Extension: 4 x 12-15. 30 second pauses.

7. Shrugs with weights + bench press

• A1. Shrugs: Get to heavy 3-5 reps in 4 sets. Pause for 60 seconds.
• A2. Extension: Get up to heavy 6-8 reps in 4 sets. Pause for 60 seconds.

8. Push-ups with one arm on positive bench + pull-ups with one arm chest support

• A1. Push-ups: 3-4 x 10-12 with each hand. Without pause.
• A2. Pull-ups: 3-4 x 10-12 with each hand. Pause 60 seconds.

9. Reverse rope pull-ups + triceps extensions

• A1. Pull-ups
• A2. Extensions

Your goal is 30 reps of pull-ups, then 30 reps of extensions. Aim for 20 in the second round, then 10 in the last round. If you do the whole thing in 6 minutes, you're a badass.

Source: www.t-nation.com - Tip: Spike Anabolic Hormones - 9 Supersets
Author: Jason Brown