After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises. If you’re on an upper – lower split, you’re all set to do antagonist supersets. I already do MTB regularly and my legs are a muscle that I have quite developed. Before I move into describing the workout and providing the workout tables, I want to touch on the topic of what makes a superset a superset. The goal is to gain mass, or at least to mitigate the negative impacts of stop workout in the gym. Need help building muscle? rest; Dumbbell Front Raise: 4 sets, 12 reps, 1.5 min. A main exercise (squats, weighted chin-ups or snatch-grip deadlifts) is performed and is followed by either post-exhaustion, antagonist or pre-exhaustion supersets. off (light cardio 20-40 minutes of walking for active recovery). That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. The ones with the same number next to them. Arms + Traps. Then proceed to do your next favorite chest and back exercises. Sets: 3 Reps 10. Pushing exercises include: Front squats for your quads. isError = true; Learn how real people made their transformations! I've been doing this workout for almost 2 months now. So, if you’re ready to start getting in pump-inducing and effective workouts in under 30 minutes a day, then read on! Lets face it, we are all busy. When you are able to perform a total of 40 or more reps during this block, add a small amount of weight to the bar. } Day 2 features pretty much every other muscle group. Nothing is as disheartening as going to perform the second part of your superset only to see another lifter run off with the equipment you needed for the first part. vImage.src = 'https://www.muscleandstrength.com/store/js/extjs/resources/images/default/sizer/square.gif?e=' + encodeURIComponent(frm.Email.value) + '&n=' + encodeURIComponent(frm.cd_FIRSTNAME.value); Otherwise, they can be effective if you really want to keep a muscle under an insane amount of stress, but with the excessive time under tension, you’re bound to experience a breakdown in proper form on the second exercise performed. Then move over to the machines to hit the quads and hamstrings with another leg extension and leg curl superset. I know that's not what you wanted to hear. Finally, get a great arm pump by performing EZ bar curls with skull crushers as a superset. Still superset? First of all, I would like to congratulate you for the work and thank you for all the content you upload. What would a good sub: Bulgarian split lunges or step ups? Join 500,000+ newsletter subscribers! The Mission of PureGym is to help people everywhere to lead a healthy and happy life every day. You may also want to include some additional core workouts on your off days. The difference is that instead of dividing your workouts between your upper body and lower body, you’re dividing them between pushing and pulling movements. It is perfect for the average person looking to put on muscle mass, but may not have the time to spend longer than 30 minutes in the gym. Anuj. Take our FREE 5-part email Muscle Building Course! The Fast Mass program is a 4 day split composed entirely of supersets. Tired of spending hours in the gym without getting the results you want? Hey Zsb - you could add shrugs to day 3 or day 5. Hey Zhed - While we do have an extensive exercise video library, there are some movements on our to-be-filmed list. No one give’s a shit and if they do, they’re twits. Front Squat 3 sets x 4-6 reps A2. rest; Lateral Raise: 3 sets, 10 reps, 2 min. Personally, the only instances I will normally use compound sets is when training the larger muscles of the leg or during a shredding phase. After you finish your superset, you’ll want to take a rest period of between 45-90secs. As the workout progresses, you’ll be able to shorten that rest time closer to the 45-60sec mark while performing some of the accessory lifts. Thanks alert(errorString); M&S weekly newsletter sends you workouts, articles and motivation based on your goal. After you finish your superset, you’ll want to … All the lifts are also programed so that if you work out in a commercial gym, you wont have to hog a whole lot of equipment. One-Arm Dumbbell Rows 3 sets x 6-8 reps. Superset: B1. Day 5, and the final day of the lifting week, features a whole upper body day. Or maybe, adding more exercises to days 2 and 5? However, a compound set or two may have made its way into the program to ensure enough recovery time was given to each muscle group. Columbia, SC 29209 Once completed, move the bench up to a 30-45* incline for incline dumbbell presses and chest supported dumbbell rows. To begin each superset, you will perform lift “a” before jumping right into lift “b” with no rest period in between. Masturbation and Gym Performance: Is there any effect? I’ll touch more on this in a bit, but for now, just know that a superset combines two sets of exercises (that use opposing muscle groups) into one elongated set by performing them one after another without rest. Day 2 features pretty much every other muscle group. 4. You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset. busy gym). 1 set bench press, followed by 1 set deadlift. This program allows you to commit just 2 hrs to the gym on a 4 day split with 30 min workouts. All the lifts are also programmed so that if you work out in a commercial gym, you won't have to hog a whole lot of equipment. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. As previously mentioned, superseting is a great way to increase the amount of work you’re able to perform in a shorter amount of time. Active recovery sessions are great for loosing up your tight muscles, and increase blood flow so that you can pump nutrients into your muscles to help them repair. RECOMMENDED SUPERSET WORKOUT TRAINING SCHEDULE. Kick things off with goblet squats paired with goblet lunges in a great leg compound set. don't tell me to see a Dr. first. Thanks in advance! For the larger, more complex lifts such as the squat, bench, and dumbbell press, I like to rest for the complete 90 seconds. 4 Day Superset Split Workout: Mass Program. Hey Anuj - check out this guide: https://www.muscleandstrength.com/articles/ectomorph-muscle-building-nut... Hello Josh, Incline Dumbbell Row: Do 10 to 12 total reps, focusing on squeezing your mid-back. Superset – 3 sets of cable flys and straight arm pull-down 10-15 reps, no rest Rest Day – Do some light cardio, don’t just sit on your ass all day. Sorry to ask again, but Covid restrictions have been implemented and the gyms will be closed. - Brett Kahn, IFBB Pro. Traditional bodybuilding from the golden age of weightlifters have been using this common workout split to target all the main muscle groups while ensuring enough rest … However, that’s not exactly the case. You can or you can use the same set on each set. var isError = false; Please, do you think I could use day 6 or 7 to workout muscles I'd like to develp more, such as shoulders, biceps and triceps? off (light cardio 20-40 minutes of walking for active recovery). Superset – 3 sets of close grip bench press and upright rows 6-10 reps, no rest. Superset 1. Now you’ve completed a 4 set superset of chest and back. I’ll touch more on this in a bit, but for now just know that a superset combines two sets of exercises (that use opposing muscle groups) into one elongated set by performing them one after another without rest. I trust you and I will follow all instructions and restrictions if any. MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools 4 DAY SUPERSET & TIMED SET MUSCLE BUILDING WORKOUT This is a 4 day workout variation of one of the Day 4 is your second leg day of the week. But I loved the burn my glutes had for a couple of days after. Next head over to the cables for a lat pulldown paired with one of the greatest bodyweight exercises of all time, the pushup. //--> Thank you very much. Thank you. I hope i can build muscles on entire body. It also allows us to target multiple muscle groups within one weight lifting session at a high enough tempo to involve the cardio-respiratory system. Day One: Superset: A1. End your workout and go into the weekend with a killer arm pump by performing alternating dumbbell hammer curls and overhead tricep extensions. Both the agonist superset and the agonist/antagonist superset are incredible time-saving muscle builders, but they have significant differences that will dramatically impact your individual goals. if (isError) Next head over to the cables for a lat pulldown paired with one of the greatest bodyweight exercises of all time, the pushup. Here’s a schedule you can use: Monday: Workout 1 ... You’ll do 5 sets of 5 reps (5 supersets, and 5 reps of each exercise during each superset). In cases where we don't have the exact exercise, we link to a similar movement to help give people a better idea of what the movement should look like. Can i walk for 10. minutes incline before i start working out ? Ultimate 4 Day Workout Split For Muscle Gain | 22 HC Workout.com Jan 23, 2018 at 1:28 am […] twice a week. Email: click here. Superset Back Workouts To Add Major Muscle Quickly. Can I add shrugs in this routine or replace some other exercise with shrugs. I prefer walking, but I also live in an area where it doesn’t get cold very often. Learn how to build muscle, burn fat & stay motivated. Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. Don’t be afraid to start with an empty barbell. Lets face it, we are all busy. Although bodybuilding is a large component of mens physique, I prefer to train in more of an athletic/functional manner, Supersetting feels like a continuous battle. The amount of work done during you workouts should be plenty to shred fat and work the stabilizing muscles of your core. 4 – day split; Duration: 30 – 40 min; 4 times a week; This workout will be done as supersets with progressively increasing reps. A “superset” means that you will perform Exercises “A” and “B” one right after the other. } Related: 5 Day Superset & Timed Set Muscle Building Workout. In short, that type of time commitment just isn’t fair! Because I love shoulder exercises. The Fast Mass program utilizes a common but often misunderstood, intensity technique known as the superset. Before starting the workout plan, choose what will be the amount of reps you are … If long days at your desk are leaving you feeling creaky, give this rejuvenating workout a whirl. Bru - check out this 9 week bodyweight workout: https://www.muscleandstrength.com/workouts/9-week-progressive-bodyweight... Just completed my second week of this program and I am loving it! just swap the barbell for dumbells you goose, or don't. rest; Pushdown: 3 sets, 10 reps, 2 min. Barbell Triceps Extensions 3-4 sets x 8-10 reps C2. You Vs. Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. This workout is predominately made up of supersets. – 2.5 min. Supersetting Rules End your workout and go into the weekend with a killer arm pump by performing alternating dumbbell hammer curls and overhead tricep extensions. Bodyweight workouts. Often the only time I have to get a lift in is over an extended lunch break. Could you please share a workout that can be performed without gym equipment/weights in open air such as TREKFIT installations? The Fast Mass program is a 4-day split composed entirely of supersets. Still, the term is somewhat flexible and can be applied to many […] We teach you how to do thousands of exercises! I don’t have knee problems but the goblet forward lunge is making me feel it - in a negative way. Try the Fast Mass program; a superset workout to get you pumped and on your way! Lines and paragraphs break automatically. Click 2a. Repeat 4 times. any advice? However, a compound set or two may have made its way into the program to ensure enough recovery time was given to each muscle group. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. Supersets are perfect for shocking and stimulating the muscle. Or, should I just substitute the second leg day with another upper body? Describing The Fast Mass Workout. The Fast Mass program is a 4 day split composed entirely of supersets. Build muscle, lose fat & stay motivated. Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. Superset: C1. old i'm planning to start this routine. Hey Jodie - So glad you're loving the program! Thanks. The Full Body Superset Workout. After you finish your superset, you’ll want to take a rest period of between 45-90secs. This workout is perfect for those looking to put on muscle mass but don't have hours to spend in the gym. Day 1 of the program is a legs and shoulder workout (minus pressing). vImage.style = 'display: none'; If not you can either superset on separate machines or perform one and then the other if you don’t have the opportunity to superset them for whatever reason (i.e. The Weights, minimal rest, start to finish. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. wow this looks like the perfect program, I just started college so I don’t have the time to lift for hours anymore but I didn’t wanna drop to 3 days and this looks great! Some gyms have a machine that has them both. Hello Josh, True supersets involve opposing muscle groups, while compound sets involve the same muscle group. 1180 First Street South function validate_signup(frm) { rest; Barbell Curl: 4 sets, 8 reps, 2 min. Do this workout up to three times a week, resting at least one day between sessions. return !isError; Join 500,000+ busy gym). That should be fine. True supersets involve opposing muscle groups, while compound sets involve the same muscle group. 1. Come and join us today. Before I move into describing the workout and providing the workout tables, I want to touch on the topic of what makes a superset a superset. If could specially precise the leg days exercises? Skull Crusher: 4 sets, 8 reps, 2 min. i'm in decent shape. It also allows us to target multiple muscle groups within one weight lifting session at a high enough tempo to involve the cardio-respiratory system. Hello Josh, Fast Mass Program: The 4 Day Superset Split Workout, How Skinny Body Can Build Muscle Quickly: Workout & Diet Plan, Ways to Gain Serious Mass For Skinny People, Tasty Recipes to Boost your Testosterone Levels, Bodybuilding Tips: Effects of Alcohol on Muscle Growth, Is HGH safe for beginners? You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. The Fast Mass program is a 4-day split composed entirely of supersets. Perform as a superset with flutter kicks. Load the bar with what you think you can lift easily. Although, you certainly don’t have to. Learn how to get order discounts and FREE fitness gear! 4 Day Superset Killer Arm Workout. The only issue you may run into is a lack of cardiovascular conditioning, which building upon by using this workout will only help you with your long-term goals. no one cares. Monday: Chest and Triceps. By utilizing the superset technique, we can do more work in a shorter amount of time. Once completed, move the bench up to a 30-45* incline for incline dumbbell presses and chest supported dumbbell rows. Today im starting this programme. This workout is predominately made up of supersets. Do you think it would be ok to perform a short 15-20 minute HIIT workout directly after the lifting session? Hello Coach josh Kick things off with goblet squats paired with goblet lunges in a great leg compound set. The content of this field is kept private and will not be shown publicly. It is perfect for the average person looking to put on muscle mass, but may not have the time to spend longer than 30 minutes in the gym. 0) The Fast Mass Program is great, because it utilizes supersets, which allows you to perform a lot of exercises and train multiple muscle groups in a short amount of time. Then move over to the machines to hit the quads and hamstrings with another leg extension and leg curl superset. After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises. The program would mainly consist of a jump rope and body weight (box jumps, inch worms, etc.). Zhead - is there a specific workout video you're referring to? The 4-day push/pull workout is similar to the upper/lower routine. The final superset hits the hamstrings and the quads by performing leg extension and leg curls together. If you want results you have to work for them. Start off with standing dumbbell military presses followed up with a bent over dumbbell row. The bench press for your chest. Thank you once again. In this workout plan, you’ll be training 4 days a week. ‎Read reviews, compare customer ratings, see screenshots, and learn more about 4 Day Superset Split Workout. Download 4 Day Superset Split Workout and enjoy it … If you’re on the 3-Day classic Muscle (3DCM) split, you’re also set for antagonist supersets… Start off with standing dumbbell military presses followed up with a bent-over dumbbell row. 4-Day Push/Pull Workout Routine. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. Related: DumbBar Workout - Gains With Dumbbell & Barbell Supersets. Sign up below today to learn and ensure you get the most out of this workout program. Workout 1 In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. After you finish your superset, you’ll want to … I mean I can add more Exc or you see it's enough! 1A Bench Press) and while your pushing muscles are resting, you do a pulling movement (e.g. For each superset pairing, rest about 2-3 minutes between sets. DESCRIBING THE FAST MASS WORKOUT. Hey PCH - we don't have a version of this with only one leg day per week. In my experience, a lot of people don't need direct ab work to build a more visible core. Please let me know. On this workout on Day 1 when i click 2a. Active recovery sessions are great for loosing up your tight muscles, and increase blood flow so that you can pump nutrients into your muscles to help them repair. The Fast Mass program is perfect for anyone whose looking for maximum results in minimal time. Ok now that you know the benefits, the dos and don’ts, It’s time for the feature presentation. Although, you certainly don’t have to. If yours does, that's great. To begin each superset, you will perform lift “a” before jumping right into lift “b” with no rest period in between. In another effort to make sure you get the best bang for your buck with this workout program, we hit each muscle group twice a week with a. Train Prime SUPERSET WORKOUT (Click on the exercise to see an instructional youtube video) DAY I. I see this all the time in the workouts you provide. Bro i dont unterstand superset, in day one, which exercises i need to workout together? var vImage = document.createElement('img'); This program allows you to commit just 2 hrs to the gym on a 4 day split with 30 min workouts. A lot of lifters overgeneralize the term superset to make it include any set that is composed of two separate lifts. Some gyms have a machine that has them both. The Fast Mass program is a 4 day split composed entirely of supersets. errorString = 'Please enter your email address'; It’s great not to spend ages in the gym as with 5 children (3 young and at home) I really don’t have the time. Each workout day trains the entire body with a combination of straight sets and variations of supersets. Sets: 4 Reps: 8 Rest: no rest Stand upright with dumbbells at your side, palms facing your body. [CDATA[// >. You’ll repeat each superset and giant set for two rounds, resting 1-2 minutes only after you complete all exercises in each grouping before jumping into the next. Russian deadlift is same as stiff leg now stop hassling these kind people who have written a fantastic program for you free of charge. I am very much underweight and have tried almost everything to get into shape but still I am 58Kgs with 5'10" height and waist only 31 so please suggest me some workout schedule to put on some muscle weight or at least some body weight with a diet plan. For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts. The amount of work done during your workouts should be plenty to shred fat and work the stabilizing muscles of your core. However, that’s not exactly the case. On the off days, you’ll want to walk for 20-40 minutes as an active recovery. Monday – #1 Superset Arm Workout (pink and navy) Tuesday – #2 Superset Leg Workout (pink and navy) Wednesday – Off; Thursday – #3 Arms and Back Superset Workout (orange) Friday – #4 Legs and Butt Superset Workout (black and blue) Just on more question...will this complete workout work on my entire body or will just legs get stronger ? Success! My legs are well developed and I would prefer a split that focuses another day on upper body.