Pyramid Superset Hypertrophy Challenge - Chest & Back Edition!
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When it comes to building a chiseled chest and a huge back you don’t want to waste a single second. So we won’t.
Joel Paquette here from Blue Star Nutraceuticals and today I’m going to show you how to build the most muscle in the shortest time.
Fair warning - it only gets harder as we go so tap out now if you’re looking for something easy. Your call - but I think you’re up to it! ;)
This is the Pyramid Superset Hypertrophy Challenge - Chest & Back Edition! Let’s get into it!
You’re not gonna get anywhere without a good warmup so take 5 minutes to get your blood flowing and give yourself all the help you can get to make it through this elite level workout.
To achieve maximum muscle growth 3 key elements of hypertrophy must be in place.
Muscle Tension: instead of locking out and stopping during your movements, you want to think of a piston in an engine, constant movement - this will lead to constant tension on the muscle throughout an entire set and lead to greater growth.
Metabolic Stress: when your muscles are pumped up and you start feeling that deep burn as you crank out reps to failure, that’s the accumulation of lactate, hydrogen ions and other metabolites wreaking havoc on your muscles creating a metabolically stressful environment in the muscle. And it’s a highly potent stimulus for muscle growth.
Muscle Damage: in order to build new muscle, you first must break it down so it can repair and grow bigger and stronger. One of the best ways to achieve this is through progressive overload. By constantly subjecting your muscles to heavier loads and higher volume, you create more damage in the muscles. This then triggers cellular repair so the muscle fibers become larger and denser.
This workout combines heavy weight and compound movements in a pyramid superset format to achieve all 3 elements of hypertrophy in a single session.
I promised we wouldn’t waste a single second and I meant it.
Here we go!
You’re going to do two compound exercises for this workout, working your chest and back in superset fashion.
For your chest, you’ll be doing the Bench Press.
For your back, you’ll be doing Bent Over Rows.
For Superset 1, perform 1 rep of Bench Press at 90% of your 1 Rep Max.
Then move directly to Bent Over Rows. Perform 10 reps at 45% of your 1 Rep Max.
Now take 2 minutes to rest and rehydrate.
For Superset 2 reduce your Bench Press weight by 5 percentage points and add 1 rep. So now you’ll be at 2 reps at 85% weight of your 1 Rep Max.
Move again directly to Bent Over Rows and increase the weight by 5 percentage points and lower your reps by 1. So now you’ll be at 9 reps and 50% of your 1 Rep Max.
Continue on like this, reducing the weight and increasing the reps on Bench Press, and increasing the weight and reducing the reps on Bent Over Rows.
Repeat each Superset 9 more times for a total of 10 supersets.
That means on your last superset you will perform 10 reps at 45% of your 1 Rep Max for Bench Press and 1 rep at 90% of your 1 Rep Max for Bent Over Rows.
This pyramid superset structure forces you to train both muscle groups with very heavy weight and high volume, which in-turn creates muscle tension, muscle damage, and metabolic stress. This is how you’re going to add maximum muscle in minimum time.
Exercise #1: Bench Press Variation (Axle Bar)
Keep your shoulders retracted back throughout the movement - and don’t lock-out at the top. You want to keep constant tension on the muscle here. No pausing at any point - Just like a piston in an engine
Exercise #2: Bent Over Row Variation
Keep your torso parallel to the ground and brace your core. A little body english is ok on this exercise - but keep the movement as controlled as possible. Row the weight up to your mid stomach, pulling with your elbows contracting your lats, and control the weight back down.
And remember - no stopping at any point during the exercises! You’re aiming for constant motion - like a piston in an engine.
And that’s the Pyramid Superset Hypertrophy Challenge - Chest & Back Edition! Congratulations!
If there is one way to train to immediately add size and strength to your chest and back, this is it!
Add in 12-15 sets of any accessory exercise like flyes, lat pulldowns, push-ups, or back extensions and perform this as a complete stand alone workout once or twice a week for absolutely explosive muscle growth.
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