How to Build Muscle Faster (Science Explained)
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- Опубліковано 28 вер 2024
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This FitnessFAQs video teaches the fastest way to build muscle using smart workouts.
Supersets are the best way to save time and get faster results at the gym. The same principles
can also be applied for home workouts, it's possible to gain size without weights too.
If you're someone who wants fast muscle growth be sure to pay attention.
#fitnessfaqs #fitness #gym #bodybuilding
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What about dropsets
Now a days loving the videos more, not only because of the top notch content, but also because Daniel is incorporating humour and briefing his videos in a fun way
I was almost positive most of the scientific trials said supersets were inferior to working one muscle group due to overall accumulated fatigue during the antagonist set
@@0101german Agreed. In my experience anyway. I'm 41, and find if I do say 2 exercises of push and 2 of pull, back to back etc I feel VERY fatigued... and if I go say push pull legs type format, I feel I can put a better effort into my moves
@@777tillinfinity Yeah that's because except from the decreased stamina you require the opposite type of muscle to move a muscle, also there's the pump restricting movement and making it harder and there's also that exercises use a bit of the opposite type of muscle as stabilisers
@@igiornogiovannahaveadream649 I just did a workout with both oush and pull combined. Did some chin ups, pull ups, and then a 5 min push up routine seen online by user named Bullyjuice. The oush uo video was 5 mins and very effective. Very exhausting also so as you mentioned, feel a VERY different feeling, like an overall, better balance feeling! 🤜🤛
@@777tillinfinity it does feel nice to have worked different muscles at once, but you said you did a 5 minute workout right? Normally that's nowhere near enough for a muscle fatigue, it's usually temporary fatigue like exhaustion so you just get a huge pump that feels nice. When you are a beginner its good to do both push and pull at the same day because you just need to get your body working but when you become more advanced I recommend splitting the push and the pull to different days so you can to all out to what you want.
I am so glad you mentioned the 3 mins as the sweet spot between supersets. As recently I struggled to be ready for my next superset after 1 minute from a couple of guys whose program that I am following, (you know them very well). I decided not to time my rest but listen to my body and wait for my heart rate to come back down to a reasonable level, before continuing. I am glad I did as I was able to hit the volume that was consistent. Without going into the next superset and not performing correct form and possibly risking injury from over fatigue. Cheers
Yeah also glad was on about that 3 min mark too, nice one
Yep I was always doing a min or less rest based off of other you tubers.
Rest periods can make or break results, there's definitely a sweet spot.
Having a heart rate cutoff in addition to a minimum rest period is a nice idea for people wearing sport watches
Depends on the person. 2 minutes for me is more than enough.
I am currently doing supersets with slow chinups/dips (5/5) or chinups/pushups (5/10). Works great (and I will turn 67 this week).
why just chin ups? why not pulls ups on one of the days ?
@@bearpunss9389 arm focused
The OG in the game, always give freaking good info!
I've been training this way for 2 years. Not only it shortens the workout, but also allows for longer rest per individual exercise. Cuz once you are done with, say the bench, you then rest for 1 minute, then perform, say a row, rest for 1-2 minutes again and now go back to bench. By doing that it takes around 3-5 minutes per individual exercise. So you kill two birds with one stone. And we all know that longer rest periods are correlated with greater muscle grow. Science is clear. Personally I rest even longer tho. For example, OHP with pullups, once I'm done with the vertical push, I rest for 1 minute, then perform the pullup, but then instead of resting 1-2min again, I rest 2-3 depending on the day. Or by instinct. Just try to be as ready possible so you can lift your best amount for overall more volume.
@@JDirty-w-tha-30 true. not superset, more like alternating between different exercises.
I like that program portion you shared. If I’m doing chest presses with pull-ups how many sets of each would you recommend? Thanks
@@daveg2199 Well, it depends on your goals ans individual level. I am closing on being advanced so I'm training at a pretty high intensity and closer to failure as well. For me 3 very tough sets work well. I know people like 4 or 5 sets, but unless the weight is on the lower side, I find 3 sets to work better for me. If it's strictly bodyweight I'd recommend more sets tho. Gotta find your personal recoverable, but still challenging volume to work with and progress from there
@@NLLeFa thanks a bunch. Understood 😉
@@JDirty-w-tha-30 Thanks and yeah, I agree. It's just that straight sets take a lot of time so I'm trying to cut it slightly by alternating exercises with a little rest in between. Not exactly superset as you said, but close to it.
Been doing this since I watched Brian Alsruhe (strongman) recommend "giant sets" featuring antagonistic exercises and other aerobic/GPP work. Definitely saves more time and you'll find out that each exercise will count as rest for your non working muscles (even if you fatigue).
Giantsets!!
I started doing these giantsets too after seeing it at brians channel, really pushed my cardio and was a great way to get things done!
I like coupling horizontal ring rows and ring pushups. It was horrible in the beginning because my stabilizers were weak but now it feels so good. I highly recommend it.
Hi Daniel! I’ve got a question.. for shoulder press what would you essentially use as a antagonist superset? Something like iron cross??
Same question for lateral raise..
Currently my upper body program looks like this.
In this order…
Superset: Pull-ups & Dips
Straight Sets: Pike Push-ups/OVH Press, lateral raises, rear delt fly.
Superset: Bicep Curls & Skull Crushers.
I've had a great experience supersetting bodyweight tricep extensions with hammer curls, also recently appreciated supersetting inclined pushups with assisted chinups, although in this case, thanks to your video, I understand that I needed more rest between sets. In both cases, it was at the end of the workout
My favorite superset is either close grip chin ups with diamond pushups or dips. Also supersetting body rows with push ups is under rated
Yeah I have to say this man knows what he talking about 💯💯💯💪🏿 let’s get them gains
Makes so much sense. I could see it being difficult to do in a crowded gym where you’re sharing equipment, but easy if you have a home gym. Seems like you could get closer to failure when performing multiple sets since you are resting one muscle group a bit longer while working the antagonist group.
I'd still advise warming up and doing heavy shit. This isn't ideal for strength training. But I guess of you keep the reps relatively low and go heavy enough hypertrophy will come. Just from a strength standpoint, I don't think this is it tbh
I've done it in crowded gyms. If most of what you're doing is bodyweight, you don't need that much equipment, so you can set up eg rings under a bar and then just do eg push ups immediately underneath them. If someone wants to use the equipment you can alternate with them without losing your claim to get back to it. And since the whole point is to do twice as many exercises in almost the same amount of time you're not taking up the equipment for longer than someone who was using it for the same number of straight sets would.
It's really not that hard to do in a gym situation, I've done it alot. Bodyweight exercises lend themselves to the convenience of this method better than most in fact.
@@tommysuhlami6241 the emphasis is on muscle building not strength
Its not hard in comm. Gym. Dips +pullups or pullups + pushup...
Pull-ups and dips with held contractions at the top (pausing for 1-3 seconds) is my favorite way to hit my upper body. Great pump, muscle building potential, and “bang for your buck” duo.
im really greatful for my highschool PE teacher who made us learn and practice super sets for every muscle group a lot.
I'm doing that MURPH superset of 5 pull ups 10 push up and 15 squats - rest-repeat, its great so far
I also think your videos had done the impossible and became even better. Thanks Daniel, awesome work
This is the most legit fitness channel . It deserves more subs . Keep up the good work Dan 👍
Good tips bruv > don’t forget to also train legs bros ! Don’t make the same mistake I did for 5 years. I was only training upper body and not legs. Training legs now change the game 💯
Have you not seen his legs? Tree trunks.
@@KinzeHansebyner talking to ppl watching.
Favorite combination of antagonistic exercises: chin-up + pike push-up (adjusted to you level)
That cleaning my dumbells and noticing the audience was so smooooth
Great to see that my super-setting PPL(fully body) every workout has been more than to just save time, awesome video Daniel!
Hey Daniel! This was a top tier video! Sorry for interrupting your cleaning hahah
This video is a gold mine for full body/upper and lower workout splits. I would love to know how supersets can be used in a PPL split (Legs are covered in this video too). As I do want to do some skill moves for each and now know straight sets are the best for that, but would supersets of push/push and pull/pull be as beneficial as the push/pull or vice versa? What would a couple examples look like?
Favorite superset so far has been Nordics/Reverse Nordics for leg day.
I always liked dumbbell rows / dumbbell benchpress supersets, same weights, same bench. You can get a full upperbody workout without ever leaving your spot.
This is great! Would you recommend using supersets for the body by rings program? Maybe mixing the push and pull workouts together?
Very good question!
Well in the ebook there is a section about super sets.
I was gonna ask the same thing being that I just started his bbr program a week ago
@@TonyWattebled The section in the ebook is directy contradicting this video lol
@@Reggie1408 Not really at 5:46 that pretty much apply to BBR, but I'm not Daniel, that's just my 2 cents :)
My personal favorite is the arm routine you posted like two years ago: 3 supersets, biceps/triceps.
For me those work like magic.
Great content as usual! Supersets rule. Could you do a video on strength circuits?
The basic claim is faulty. Although there's research showing greater volume is accomplished via super sets, its been exclusively done on newbies, which questions applicability.
I also dont know of research assigning greater or faster rates of hypertrophy to different protocols. Hypertrophy is like an off and on switch, not a dimmer switch. This explains why lifters get big doing a variety of protocols.
The concept is also counter intuitive, considering there's a limit to how fast your body will build muscle, without pharmaceutical assistance.
Lastly, the claim is extrapulated from the idea that more volume equals more growth. We know this not to be true from the 5×10 vs 10×10 study where lesser volume illicited better gains.
Valid stance. There's definitely room for future study on more advanced trainees.
@@FitnessFAQs i still personally prefer antagonist supersets over standard sets because theyre not boring and amount of work for the time investment, but i gather my pace would kill most lifters. They need to work up to it, and initially will feel like throwing up for the first few sessions, at ieast and some may never adapt.
@@FitnessFAQs i liked your differenciation on applicability of protocol as per load.
Inverted rows with rings + push-ups or chest press machine is my fav superset
The quality of your video improved with studio light.
I have been doing 7 different upper body exercises as a superset with minimal rest. Each one takes about 30 seconds so I get about 3 minutes between sets. I do the whole cycle 2 or 3 or 4 times. Other days I do something similar for lower body.
got it so supersets can save time because u still are resting when doing antagonist. rest 1 minutes between and then 3 minutes between each paire of supersets. also it keeps the body moving which might help clear metabolite flow and also may help with muscle recruitment
Im werry happy for you Daniel, im following you since 2014. See your hard work pay out fills me with joy.
Super sets that I use:
Pull ups and Dips
Push ups and Australian pull ups
Band curls and Band extensions
I combined the pull and push workouts of the Body By Rings program and its really hard. I personally think no rest between the exercises decreases the intensity of the second exercise. To get a challinging and even superset i choosed 45 sec. between pull and push. Great idea to beginn the superset with a pull exercise. It is easier to go to my limits in a pushmovement and with the muscular tension from the pullexercise i can better hold a correct posture. It works, thanks Daniel
Shoulders/lats
Chest upper back
Side delts/calves
Bucep/triceps
Quads/hamstrings
Upper abs/lowerback
Liwer abs /glutes
Squat deadhang
When I do back/chest supersets, I find my chest gets a nice stretch when working my back and, of course, pushups work the chest but allow the upper back, to go through a wide range of motion, giving it a type of mobility under load stretch. I don't have the scientific training to explain it, it's just what I feel when exercising.
I love the humor in this videos makes them both educational and entertaining 😄💪🏾 Happy workout
Dang this is good. Not only the information, but also great editing. Thanks Dan
My favourite superset is muscle up, straight arm dips, pull up, parallel dip, australian pull up, decline push up n standard push up.
Such an informative video. Thank you!
Wish you would have given some specific examples of superset exercises... especially for legs
I can't be the only one to want a list of great examples of supersets. Dam it's hard
Your vids legit help me on a daily basis
If you train full body you can go circuit style doing one set of each excercise of your training before going back to the first one.
My favourite superset is pullups and dips, it gives an insane pump with 2 minutes 20 sec rest time
I've been training with antagonistic supersets like this for about a year now and it's been going really well
Superset @ home.
No waiting
Much more efficient use of time
This reminds me of the inhibition of alpha-gamma-response in sprinters. The 'protective limit' in hamstrings and quads is reduced to allow for greater movement speed, and thus, faster track times
Favorite supsersets: bulgarian splits - glute ham raises
pullups - dips
I never time my rest time because I'm focus on how my body feels, I need 5 minutes rest if the intensity is high.
And yes, super sets give me more result and less time to finish.
Amazing work. Huge thanks from Brazil.
Parallel bar dips and pullups
Hi Daniel, in contrast to the method explained in this video, your BBR program consists of "normal" push/pull sessions w/o supersets. Would you recommend to combine the exercises of a push and pull session into one to make use of supersets, especially when having less than 5 training days per week?
If you can complete both workouts at once (as supersets) then it might be better for the sake of efficiency, however completing all described sets x reps will require a lot of physical and mental energy. Try it out and judge if it's better for you.
I would also like to know since this video is the contrary of what the BBR program suggests.
I've been alternating antagonists muscles in my routine without weights, and without knowing it was a thing, for a long time, I do one set or two for the most important muscle groups, even I put abs in between, so in half an our I complete it. Then I top it off by jumping rope and work my whole body. I think, in my case, it works because I exercised most of my life and I am in (relative) shape and I manage to at least keep in shape in this way. Thanks for explaining how to do it better and improve for growth.
Wait a damn minute fella…that handstand push-up was awesome!
I don't have a favorite pair, but I am a huge fan of the superset. I can't imagine training any other way. The time that it saves alone makes it more than worth it.
Love this video. Gotta say that I stand by dips & pull-ups, with varying grip styles & widths for both, and glute bridges as my go-to-opposing-group-exercise-superset. I've found additional benefit in using sets of only the negative portion of these exercises on gymnastic rings as an entire workout since I had a triceps tear from snowboarding & then biceps tendinitis from getting old & junk
Rows and push-ups variations. I always have at least 1 superset in my workout. Fantastic method.
I like the humor you bring into videos.
Tib Blaster / Standing calf raise
Thank u mate .you are absolutely right.
SAVE TIME AND BUILD MORE MUSCLE, HELL YEAHHH
Awesome!
Frank Zane and Steve Reeves implemented this and so have I, in my new program i started some months ago...
My favorite combinations (I train more of a core focused free wheight style, but will implement more callestenics as soon as I get hold of some rings, thanks to your tip!!)
High incline dumbell fly+ dumbell pullover
Squats + knee raises
Incline dumbell press + dumbell row.
Benchpress + bodywheight row.
Pullups + seated dumbell press.
The agonist-antagonist superset does not have to be the primary muscle i think..
There is a feel to this, I guess. I "invented" the system after getting a great feel in my back after benchpressing, and trying a slight decline bodywheight row to get a feel at exactly the same spot. (Stretch?)
I am also sure a factor that this works is the -30% stronger in the negative- aspect.
Especially with heavy weights or tough callestenics (i guess).
Like in the benchpress, one of the main factors is to have a tightness in the back.
One also gets a great feeling in the body with this training, the pump- when antagonistic feels more natural, and there are benefits in the stretching afterwards.
There is a better warm up, since one trains a movementpattern, not a musclegroup, concerning the same joint, and those are the most sensitive..
Last but not least this is recomended for those who has performance in phisicall labour in mind, since this is the way the body naturally works.
yeah that doesnt really work at a gym with a lot of people there but if you are working out at home is a must
Great Information❤️👍
MY FAVORITE SUPERSET IS A.T.M., SWITCHING BACK AND FORTH!
i usually superset, ring push ups/ring rows , chin ups/ring dips, ring flyes/ring reverse flyes, biceps/triceps with rings or dumbells. but never tried resting period for so long as 3 min, i will give it a try, very nice video
Can we get a full workout with these super set techniques here on UA-cam please?
So how do you superset handstand push ups? Can it be paired with Australian pull ups/rows?
So can you do:
Superset 1: pull ups, dips
Superset 2: rows, handstand push ups
Superset 3: quads, hinge
?
I’ve recently switched to an UL split. On one day I SS chinups-dips on one upper day and OHP-Inverted Rows on the other. I’ve been enjoying it. Thinking about super setting my isolation movements as well now.
Pull-Up and Dip. Horizontal, Pull-Up and Push, Harop/Nordic Curls and Lunge. One Leg Squat and Reserve Nordic.
Excellent!
Can you make a video in which all you say is "muscle gain"?
inverted rows followed with push-ups 👌
pelican curls + tricep extension on rings
Been doing this for a few years now, Pullups to Dips x5.. it's super
I kindly request a tutorial of full body superset
By basic exercise
Daniel's Hair is 👌
I like to superset pseudo planche pushups and bodyweight rows. I also might start doing the same with pull ups and dips after watching this video.
The blooper at 2:07 did not suck at all 😆 It was a funny idea! Do that more often 😀 .
Also I am pretty sure more people would smash the 👍 after that pretty smart invitation of yours at 3:13 😄
Fantastic video 💪🏼
i love supersets!!! i also like alternating sets! i like to super sets and alternate sets for planche and front lever.
Great video and info. I've been doing supersets for half a year already and I feel much better than before. BTW, didn't know you became a Blinder😜
Awesome video Dan, you’ve really improve the quality of you videos, really useful! Thanks!🤘🏻🔥
I like to do pull push until I feel a bit exhausted, then do some leg work or abs while my upper body recovers
What if you superset a hard exercise (like weighed pull ups) with an easy antagonistic exercise (like low weight overhead press/easy pike push up)? What's your opinion on that?
Because that's how I manage my workout at the moment.
Pull ups/chin ups into Dips or L-rows into pikes (not strong enough to do handstand push ups yet)
Does that mean it doesn't work for push pull legs split?
I have also started integrating most of my stretching into my rest periods. Just not the current muscle groups I'm supersetting. For instance stretching hamstrings and hips while supersetting arms.
Ring rows + weighted push ups works wonders
Daniel, i fucking love you Mate! Thanks as usual for this video
Bench press and rows
I don't want a faster way, I want a safer/healthy way. No injuries, constant growth, fun and enjoyable path
I did supersets in my every workout session. But last time I have lack of time and motivation so I started to do workout like this: pull up->hspu->ring dip->abs in 5sets with 1,5min rest between exercises. I notice that my volume I higher than before and I save a lot of time. What do you think about this guys ?
Awesome video like always, thanks! I have a question about supersets, but done for the same muscle group. Here is an example for the Lats - Weighted hollow body pull up to Bodyweight row, then I rest ca. 1 minute and go for max Front lever raises. I do supersets always and when I trained full upper body I used the same strategy for 2 opposite muscle groups. But now I train it in 2 separate days - one push, one pull. So yeah what do you think about the superset example that I do, are there benefits or I better perform the exercises separately for greater performance on each?
Fitnessfaqs love the video , great as always but i have an question... Cirquits isnt a type of supersets? Hope you can answer my question and thanks for reading!
Thank you
I do weighted ring dips super set with weighted pull ups 3×10 and weighted ring pseudo push ups super set with rows 3×8
Excellent vid! (as usz)
Had forgotten (and grateful for a reminder) about super sets. Will def work three back into the routine since I'm not in the gym these days and back to body weight workouts only.
You and Merrick are the go to guys for sure - great stuff. Thanks!
PS Diggin' how the new doo is shaping up! Looks good on youz.
In my opinion pullups and dips are the best superset. As well as sissy squats and Nordic curls.
I really like supersetting Pull ups with push ups and dips with rows
That's almost an entire upper body workout with just two supersets