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Hey, what's going on guys? Troy here with WeightGainNetwork.com and I want to show you
guys three awesome supersets for faster lean muscle gains. I know its summertime. I know
you guys want those lean muscle gains so I want to show you guys one of my favorite work
out strategies – it's super-setting opposing muscle groups.
I'm going to walk you through three different supersets. The first one is going to be a
shoulder-trap superset and then the next two are going to be opposing muscle groups so
we're going to go a chest-back combination and then a quadriceps-hamstring superset.
This is a perfect way to work out multiple muscle groups in the same work out and I also
notice it helps you with your strength. If you guys are looking to get that big pump
throughout your back and your chest and get stronger on the bench, work out that opposing
muscle group; shock that opposing muscle group to failure and then blast the other muscle
group. So let me dive right in and show you guys three awesome supersets for faster lean
muscle gains.
Alright guys – first superset. We're going to really blast our deltoids and our trap
muscles. This is one of my favorite supersets. Really focusing on getting on those nice big
deltoids and those big trap muscles. So we're going to go Dumbbell Lat Raise. We're going
to pre-fatigue. I usually like to go high rep on this in the 12-15 rep range and then
shoulders and deltoids nice and sore. We're going to go right into shrugs – get a good
burn on our traps and our deltoids. Let me walk you through the whole thing.
So this one (Dumbbell Lat Raise) you want to keep the deltoid under tension the whole
time so don't rest at the bottom. No rest. I'm going to go right into barbell shrugs.
It's pretty light for me but it's my second work out of the day so I'm just going to lighten
it up to show you guys good form. You want to reach to the top of your ceiling as high
as you can with those trap muscles.
We got an awesome leg superset. Most gyms have a really good hamstring machine and a
really good quadricep machine located next to each other. So what I do is I'll superset
those opposing muscle groups - you get an awesome leg pump in. We're going to start
You're going to have the one where you're actually going this motion. You're going to
have the one where you're curling the weight this way. It's good to switch it up but sine
these are located right next to each other so I'm going to go superset them back and
forth – get that nice leg pump in. One of the best supersets you can do is the opposing
muscle group so for your hamstrings and quads – is a perfect combo… We're going to get
a hamstring pump going - we're going swing over here to the leg extension machine…
We got my favorite superset. I love working out my chest and my back and super-setting
them. This works out perfect because they're opposing muscle groups. A lot of people do
push-pull but they have this machine almost at every single gym. It's my favorite back
machine. Do it really nicely - get that ripped back and then we transition this into a pec
fly. I notice I'm really strong on the pec fly – when I transition from back exercise
straight into pec fly. You get that blood pumping in your back. Get that nice chest
pump – awesome superset. Let me demonstrate how to do it. I do the rear delt back exercise
a little different. I won't do it sitting down; I'll kneel to get a better angle on
my back - also hit my rear delts. And then we're going to load this up; stack it up all
the way, switch the angle here and go right into a pec fly. Focus on that inner chest.
It's probably my favorite inner chest exercise, it really sculpts; gets that defined line
on your inner chest going here. The only thing you can do to make it harder is you don't
grip it. Touch your fingers together like this. That's an awesome superset.
Alright guys, those were three awesome supersets for faster lean muscle gains. So it's really
easy to come up with these opposing muscle group supersets. Let me know what you guys
come up with in the comments. I'm always interested in trying new things and if you guys are looking
for more great tips on how to bulk up and get lean muscle mass, check out WeightGainMethod.com.
Thanks guys.