If you are a guy and you are an abs fan you want more muscle and you want more size.
The best 6 routines for serious muscle gain
If you are a guy and you are an abs fan you want more muscle and you want more size.
Supersets for muscle growth
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![Corn Rows [Legit]](data:image/svg+xml;charset=utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20width%3D'100'%20height%3D'100'%20data-ring-placeholder%3D'1'%3E%3C%2Fsvg%3E "Corn Rows [Legit]")
But if you’re already working hard in the gym and doing all the right exercises, what else can you do get some extra growth?
The answer is simpler than you may think, maybe not literally, but we got you covered.
Just spend an extra few minutes at the gym and do a “superset” of a few exercises — lean muscle gains will follow.
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Here's how Supersets Work:
Supersets are when you put two or more exercises together without rest; once the superset is completed, you can rest before doing another round.
Traditionally, the exercises within a superset targets different muscle groups.
The idea is to condense them together to save time, keep your heart rate up, and boost your metabolism by blasting your body.
If you set up your supersets to target the samemuscle group, however, you’ll benefit and get way more stimulus on your fibers, both slow-twitch and fast-twitch.
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Try one of these supersets at the end of your workout and see the difference after you leave the gym.
SUPERSET #1: Chest:
Do 6 rounds with no rest between exercises. Rest 60 second between rounds.
A1) Incline Dumbbell Bench Press — 12 repsA2) TRX Pushups — 12 reps
SUPERSET #2: Back:
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Do 5 rounds with no rest between exercises. Rest 60 second between rounds.
A1) Chest Supported Row — 10 repsA2) TRX Inverted Row — 10 repsA3) Facepulls — 10 reps
SUPERSET #3: Legs:
Set timer for 5 minutes. Do as many rounds as possible.
A1) Front Squats — 8 repsA2) Overhead Bodyweight Squats (hold a dowel or stick overhead) — 15 reps.
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SUPERSET #4 Biceps:
Do 4 rounds with no rest between exercises. Rest 60 second between rounds.
A1) EZ Bar Curl — 10 repsA2) Cable Curl — 10 repsA3) Barbell Curl — hold halfway point for 30 seconds.
SUPERSET #5: Triceps:
Do 4 rounds with no rest between exercises. Rest 60 second between rounds.
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A1) Dips — 12 repsA2) Band Pulldown — as many reps as possible (at least 30).
SUPERSET #6: Shoulders:
Do 4 rounds with no rest between exercises. Rest 60 second between rounds.
A1) Dumbbell Push Press — 15 repsA2) Dumbbell Overhead Reverse Lunges — 8 reps each side.
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