So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. Rudy has spent years developing his knowledge and experience to offer an elite level service that few other professionals can compete with. Here are some of my main lift giant sets: Barbell Rows -> Russian Twists -> Comp. This kind of training structure isn't for everyone, but I am enjoying it so far. But remember, even the world’s’ best fat loss workouts won’t maximize fat loss if you’re not paying attention to other important aspects such as diet, sleep and other advanced techniques such as carb cycling and strategic refeeds. Why it makes sense: The single-leg squat and "drinking bird"-style deadlift both train one side of the body at a time. Other times I've done that combo the entire session was 3 supersets: BB Front Squat + Pull-UP; Deadlift + TGU; Bench Press + Swing Here are 6 great superset workouts that you can try adding to your normal workout to optimize fat loss and your physique transformation…. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Front Squat Romanian Deadlift Higher rep deadlifts are a great fat burning exercise as they recruit several muscles which require additional oxygen and blood flow, therefore expending lots of calories and increasing EPOC (Excess Post Oxygen Consumption – which creates the metabolic afterburn post-workout). Follow Rudy on Instagram >>. 3. This is because heavy load in the bi-lateral lifting stance (whether you lift conventional or sumo) is one of the primary reasons for the lift being a … You might find my current programming amusing. Therefore, you can perform a great superset working different movement powers and angles (i.e. 1×5+/4×5, 1×5+ (Perform either one of these lifts as main and accessory alternatively.) And like I mention in the article, I’m still not much of a fan of trying to pair super demanding exercises like squats, deadlifts, lunges, etc. Pulldowns/Pullups/Chinups. Actual prices may vary and are not final until you reach the checkout page. Increased Real Life Lift This allows for you to accumulate a large amount of metabolic stress and also uses a fairly large amount of oxygen consumption as there are multiple muscles involved in this exercise. 4×8-12. Press question mark to learn the rest of the keyboard shortcuts. Dumbbell curls. Please read the terms and conditions in full before purchasing. It is absolutely possible to superset with a main lift while also lifting hard for that lift. Do 4 reps at 465 pounds. Do 3 reps at 465 pounds. Jonnie Candito Deadlift Program – Advanced Powerlifting . Supersets like squat - OHP are especially convenient because you don't need extra equipment, you can just change the plates. Luckily, supersets aren’t just effective for your body – they’re super time efficient. Finally, the last cycle is a highly specific, highly intensive block of competition deadlifts, ... Click to share on Reddit (Opens in new window) Click to share on Twitter (Opens in new window) However, when the workout nears the end, you push harder for just 4 reps. Superset It. Deadlift: 465 lbs → 465 lbs. 5×15-20. A1: Bodyweight Squat x 12. I generally start my workout with one to two key compound lifts (such as squats, deadlifts, hip thrusts, shoulder press, bench press, or some form of row) where I push to go heavy with a lower rep range (5-8) and then work into more accessory work and supersets/circuits to keep it fun and faster paced! When I watched her set up a bar in the power rack at knee height and then dropped some plates on the floor so she could superset them with deficits, I knew it was my kind of programming. Check out this comment from someone starting the 90 Day Bikini plan and using my advanced carb cycling techniques. Front Squat Romanian Deadlift Rest between 2 and 5 minutes. Superset 2: 3 sets of 10-12 Lift: HEAVY. TRX or gym ball crunches place your body in a straight arm press-up position which engages all the core and upper body muscles, while also using the abs, hips, and in some sense the legs to crunch up. While you hold deadlifts for last on leg day, put them first on back day. Squats are another top fat burning exercise due to their highly demanding nature, working all the lower body muscles and also the muscles in the torso to stabilize and hold that strong upper body position. It pairs best with mobility and core drills that will improve your deadlift and train your strength without the strain of another heavy lift. The program is relatively simple. This "unilateral training" is a fantastic way to expose muscular imbalances and maximize your focus on each individual side. Here are 6 great superset workouts that you can try adding to your normal workout to optimize fat loss and your physique transformation… 1. They're the steak in your back-day exercise meal, and everything after is just the potatoes. I think it'd be great conditioning, as long as you prioritize form. Vertical Loading progresses downward and is how most circuits, supersets, and trisets are set up. Tips to Deadlift Better. i superset breathing with squats and deadlifts. A: Wide Grip Pull Up – 12 Reps, 4 Sets, 3:1:2:1 Tempo, B: Horizontal Machine Row – 20 Reps, 4 Sets, 3:1:2:2 Tempo. They also utilize all the lower body muscle groups along with stability from the core which helps you to further burn calories and fat. supersets can be exhausting and one of the targeted muscle groups will most likely suffer because of the exhaustion caused by the first exercise. If I wanna do these accessories, which main lift should I superset them with in such a way that it doesn't affect the main lift too much? A hard training program for muscle mass that uses supersets and these are grouped according to the principle of pull-push. This is one of my favorite supersets for fat loss and physique transformation. Deadlifts/Barbell rows. This makes this superset a perfect upper body pair for not only toning pretty much every muscle in the upper body but also shredding fat in a time efficient manner. when you are working one set of muscles the others are relaxing/resting). So let's say we're doing deadlifts and the starting weight is 465 pounds. A: Squats – 10-15 Reps, 4 Sets, 3:1:1:0 Tempo, B: Walking Lunges – 15 Reps each leg (30 total), 4 Sets, 2:0:1:0 Tempo. Don’t get me wrong it’s very tough but also extremely effective! And … The stiff leg aspect of the movement will likely only lead to tears in the hamstring and damage to the spinal column. with this in mind i would only do supersets if i am short on time, because the rest periods in total will be that much shorter. View all Articles by Rudy » You must consult with a medical / fitness professional before starting any new exercise / nutrition program. One for experienced lifters, this powerlifting deadlift program by Candito is sure to impress through proven results. squats, bench press, deadlifts) to the beginning of your workout. Supersets like squat - OHP are especially convenient because you don't need extra equipment, you can just change the plates. I thought it will kill me, but it's just the opposite, it works wonders! Results may vary depending on the individual, hard work and consistency is required. Understand that a superset will make you exhausted and generally it’s a really bad idea to approach deadlifts (and most other compounds movements) exhausted. You'll use two assistance exercises for each main lift. Over 7 years he has helped over 500 people around the world achieve long last physique transformations. A conventional deadlift lifting the same weight (175kg) 4 sets 8 reps leads to around 111Kcal of expenditure while for a sumo deadlift 91 Kcal. When the elite of the elite need rapid results, they come to Rudy. How To Superset Deadlifts. WORKOUT 4: Pushing, swinging, and squatting Curls and deadlifts is asking for a bicep tear, just a personal thought. Deadlift - curls, squat - shrugs, bench - cable crunches, etc. The sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. Deadlifts will be hitting your hamstrings a ton, so that pairing doesn’t really work at all. 3×8-12. Rest between 2 and 5 minutes. Basically any two movements that do not use the same muscle group. Related: 17 Exercises to Improve Deadlift Strength Immediately . You perform the first exercise for the required reps and then move directly to the next exercise. Seated cable rows/Chest supported rows. Barbell Rack Pulls and Standing Shoulder Press, 5. Seated alternate arm dumbbell curls – 3 sets of 12 reps per arm. This is where you work two opposing muscle groups so you could be doing a push superset with a pull. If you would like to get in contact or work with Rudy please contact him on social media. Perform this routine for a month, doing 3 days on and 1 day off. Superset 2: 3 sets of 10-12 Lift: HEAVY. It's one of my favorite superset combinations; I felt indestructible. However it simply does require less work, a sumo deadlift 25-30% less work than a conventional deadlift. Deadlifts in a Back-Day Workout. Well first of all today’s article we’ll be talking all about supersets, in particular what they are and should you be doing them and what are the pros and cons. However, when the workout nears the end, you push harder for just 4 reps. If you are serious about your results you can follow this link to get a one-time 85% discount – $199 worth of content for as a little as $19 one off payment. They also create more total volume (key for muscle toning/growth/retention) and boost key fat burning hormones such as Ephedrine and Growth Hormone. Almost all of it is supersets, since we’re trying to get some fat-burning in, too, but we’re working in some heavier elements, too: 5×5 for squats, barbell bench press and deadlifts, in that order. If you need to do one exercise, this is the one to do. The strain, and subsequently the muscle definition, should be more in the hamstrings, glutes, and back muscles, not the spine, although deadlift sets do target the spinal erector muscles.. Each workout revolves around the big 4 lifts — the squat, the bench press, the deadlift, and the overhead press — and is composed of three types of exercises: Deadlift - curls, squat - shrugs, bench - cable crunches, etc. THE FINISHER. Day 3 (Friday) Squat: The antagonistic superset workout program is what I consider the best superset workout for mass. 4×8-12. PUSH. Deadlift Variations. A2: Kettlebell Deadlift x 8 Complete the following exercises as a superset. Because the trap bar deadlift requires plenty of scapular strength and stability and lat activation, it makes sense to maximize this aspect of the lift. This page is intended to serve as a companion to this article, not a complete replacement for it, so please make sure to read the original in full as well as this page. A proper deadlift is all about performing a good hip hinging motion. However, I don't see the harm in using a lighter deadlift weight and supersetting with bodyweight pull ups. In my workout program Burn Baby Burn I have many more supersets and variations that include deadlift, so make sure to check it out right now! Cookies help us deliver our Services. Reddit PPL aka Metallicadpa’s PPL Program. This back focus superset is another one of my favorite combos for both back development and fat loss. A proper deadlift is all about performing a good hip hinging motion. Don’t get me wrong it’s very tough but also extremely effective! Leg Curl superset with DB Romanian Deadlift 105x20/105x20/115x20 50x8/50x8/50x8 Squats Tabata 4 minutes Kettlebell Snatch Tabata 30 lbs x 4 min Leg Press Calf Raise superset with Bodyweight Standing Calf Raise 360x15/360x15/450x15 30/20/20 Lunges Tabata 4 minutes Mountain Climbers Tabata 4 minutes Hanging Leg Raise superset with Oblique Twists Superset 1: 3 sets of 6-8 reps Lift: HEAVY. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday, and Saturday. The 915 program uses the three powerlifts (squat, bench press, deadlift) and the snatch-grip high pull or power clean as the foundation lifts. By adding in the farmers walk too, you can burn additional calories, keep your heart rate elevated (which is also great for your fitness) and improve other aspects such as stability, core/ab function and multiple group strength. From here slightly bend the elbows so you are placing the load evenly throughout the upper body muscles rather than just the elbow and shoulder joint. Variations of the deadlift like rack pulls can work, but if you really struggle with back pain in the deadlift, most of its variations will also cause problems. The original article by Jim Wendler that details 5/3/1 for Beginners (also known as "5314B") can be found here. Deadlifts – 4 sets of 4 reps Power shrugs – 2 sets of 20 reps Bent over barbell rows – 5 sets of 10 reps Wide grip pull ups – 5 sets to failure Dumbbell hammer curls – 3 sets of 12 reps. Supersets are one of my favorite advanced techniques to help you drop fat fast. This is one of my favorite supersets for fat loss and physique transformation. ... 1B Romanian deadlift. Deadlift with Shrugs 4 x 6 – 8 reps; SUPERSET: Bodyweight Walking Lunges 3 x 20 / 20; KB hand to hand swings 3 x 10 on each side; Sprints 10 x 100 ft. 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