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[Workout Plans] Limber Up For Battle With Our 5 Minute Foam Rolling Repertoire*The 5 Minute Foam Rolling Repertoire is part 2 in our series on foam rolling. Before jumping in, read through part 1, which provides a FULL-blown primer on all-things foam rolling. [I]t's... -
How To Foam Roll Your Way To Reduced Pain, Regenerated Muscles, And Improved Mobility [Infographic][W]elcome to a brave new world. Whether you're a world-class athlete, running aficionado, or lifting legionnaire, foam rolling is an absolute must-do for anyone that exercises regularly. If... -
5 Omega-3 & Mineral Rich Seafoods To Stuff Into Your Fitness DietImage: Shutterstock [F]or most of us who are starting a fitness routine, we know which exercises to start with but diet can be a little bit more confusing. We tend to forget to eat right even... -
The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
[WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet[C]hip, chip, chip away. When people think of gorgeous, tight, lickable abs, the six-pack muscles (aka the rectus abdominis) immediately jump into mind. They're glamorized by every Hollywood... -
Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video]A video posted by Olivia Munn (@oliviamunn) on Aug 1, 2015 at 11:15am PDT [Y]ou should be VERY, very scared of Olivia Munn. At least while she's training for her role as Psylocke—a... -
The Coke Effect: What Happens In Your Body After Chugging A Can Of Coke [Infographic][P]ssssssssh, how bad can an itty, bitty 140 calories really be? Not that it's mind-blowing whatsoever—we've been hating on soda hardcore for years—but if that 140 comes straight from a... -
The Workout Music Friday Five-Pack, V29 — Kaskade, Meek Mill, Major Lazer, & Martin Garrix[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
Upgrade Your Lettuce Game — Boost Your Nutrient Intake 3000% With This Two Second Salad HackImage: Epicurious [W]hat if we told you one mindless—and laughably easy—nutrition hack could boost your vitamin K, vitamin A, and vitamin C intake by over 3000%, and your potassium, calcium,... -
The Degree #GetMoving Challenge Week 4 — Push Yourself To Exhaustion With Crunch-Jump Rope Uber Supersets*This article originally appeared in Men's Health and was adapted for Lean It UP. [D]IPSET, DIPSET, DIPSET. We're halfway there. If you've been moving vigorously and maxing out over the... -
10 Naked World Class Athletes Dish On Body Image & Feeling Awesome In Your Own Skin [PHOTOS][O]ne size doesn't fit all. Want a little explosive inspiration to light up your week? Look no further than the lineup of world class athletes gracing the pages—completely au naturel—of... -
The Degree #GetMoving Challenge Week 2 — MAX OUT Your Body With Explosive Lunges, Push Ups, & Squats*This article originally appeared in Men's Health and was adapted for Lean It UP. [A]aaaaaaaaaaaand we're off. After a relatively simple week one—walk 12,500 steps/day—the Degree...
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8 Killer Superset Combos To Boost Workout Intensity And Invigorate Muscle Growth
5. Curls + Skull Crushers
How To:
Superset Type: Antagonistic
Target Muscle(s): Biceps, Triceps
Do 12 Barbell Curls followed by 12 Skull Crushers (or vice-versa). You’ll feel a massive pump throughout your arms, along with a deep, searing burn. Feel free to flip the order depending on priority.
6. Dips + Push Ups
How To:
Superset Type: Pre-Exhaustion
Target Muscle(s): Triceps, Chest
Do 15 Triceps Dips immediately followed by 20 Push Ups. And then as an added bonus, if possible, hop back up and repeat the superset for another 7 Dips + 7 Push Ups. You’ll simultaneously burn out your chest and triceps and pump them with blood, until they’re basically exploding.
These are highly fatiguing. If you’re doing additional chest/triceps training, use them at the end of a workout as a burnout.
7. Bicycle Crunches + Ab Planks
How To:
Superset Type: Pre-Exhaustion
Target Muscle(s): Abs
Do Bicycle Crunches for 60 seconds, roll over, and immediately hold a Plank for 60 seconds. Do 1-arm Planks if you’re strong enough. They’re an excruciating way to tear the up the core from the outside-in.
Bicycle Crunches mainly smash the rectus abdominis and obliques—your outer, visible six-pack muscles—while Planks leverage the inner transverse abdominis. After 60 seconds of Bicycle Crunches, the outer part of your core will be absolutely fried and sizzling in agony.
Hold it and move into Plank position. Despite the burn, the inner abs will still be fresh enough to hold your core up. Push through for 60 seconds, or until you collapse.
It’s like an Oreo. Hit the cookie first, and then suck down all of the cream.
8. Pulls Ups + Hanging Leg Raises
How To:
Superset Type: Staggered
Target Muscle(s): Back (Lats), Abs, Grip
Do a full set of Pull Ups. Immediately, without falling off the bar, do a full set of Hanging Leg Raises. For both, do as many reps as possible. You’ll torture your back and core, and build massive grip strength along the way.
These are an extremely effective way to blast your abs and back in minimal time. Plus, you’re already hanging — get a little extra burn in while you’re up there.
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Bryan DiSanto
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Latest posts by Bryan DiSanto (see all)
- [Workout Plans] Limber Up For Battle With Our 5 Minute Foam Rolling Repertoire - August 26, 2015
- How To Foam Roll Your Way To Reduced Pain, Regenerated Muscles, And Improved Mobility [Infographic] - August 25, 2015
- The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo - August 14, 2015
Pages: Supersets 1-4 | Supersets 5-8
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