Increase weight slightly on each set to keep within the rep ranges listed. Rest 90 seconds before you move onto the next superset. Perform each of these workouts once a week, with at least two days of rest between each workout to optimize your gains.ĭo not rest between exercises within a superset. Push-pull combos also work more muscle at one time, causing a nice growth hormone (GH) spike form the increased blood flow for fat loss and protein synthesis to increase muscle growth.Īgonist-antagonist supersets are beneficial for the quads and hams but there may be nothing quite so satisfying as the immediate, visual benefit of a well-constructed, hard-fought, superset-heavy, upper body workout – full muscle bellies and striking vascularity the evidence of the power of push-pull.įind out for yourself. Better to challenge your muscles with heavier loads in this way, while also increasing the overall intensity and fat-burning potential of your workout. So there’s no excuse to skimp on weight, as is usually the case whenever the term “superset” is bandied about. Push-pull combos are also very time effective and allow you to perform a lot of work in a very short amount of time.īy training agonist and antagostic muscles in a superset fashion, you allow your pushing muscles to rest, while you’re pulling muscles are working, and vice versa. 'The effectiveness comes from training six. Arnold was legendary for his chest-and-back superset workouts that put truckloads of muscle on his frame. Now that youre au-fait with the push, pull, legs methodology, lets start to unpack what makes it so popular. Agonist-antagonist supersets are beneficial for the quads and hams but there may be nothing quite so satisfying as the immediate, visual benefit of a well. You use the push type moves to work on your chest, triceps, and shoulder muscles. Whether you use a bodypart split, or you’re fond of full-body workouts, push-pull combos are a great tool to utilize when trying to become more efficient at building mass. Push-pull combos also work more muscle at one time, causing a nice growth hormone (GH) spike form the increased blood flow for fat loss and protein synthesis to increase muscle growth. The push type of exercises are aimed at targeting the pushing muscle in your body.

Push pull workout