Check out this natural pro bodybuilder’s time-saving all superset upper body workout. You can simply copy it to save time in the gym and still make sure you are packing on a lot of muscle!
Supersets are a strength training method where two exercises are performed consecutively without rest in between. This technique increases workout intensity and efficiency by reducing overall session time and can target either the same muscle group for increased intensity or opposing muscle groups to maintain workout balance. Supersets are effective for enhancing muscular endurance, strength, and size, and they also help elevate heart rate, potentially increasing calorie burn.
So, if you want to save time in the gym but still make sure you are training hard and building muscle, supersets are one of your best friends. However, you can’t simply go around the gym and randomly picking exercises to to back-to-back. There is some knowledge behind picking the right exercises, rep ranges, and how to do them properly. And for that, is great to follow on the advice of those who know what they’re talking about (and doing too). Enter the amazing natural pro bodybuilder who is strong as hell in his 40s.
Who this natural pro bodybuilder might be? It is Dr Eric Helms. And the information below was extracted from a video in which he is doing his all superset upper body workout while explaining in detail each of the decisions to make this set of exercises to Dr Mike Israetel.
Dr Eric Helms is a respected figure in fitness and bodybuilding, holding a PhD and certification as a Strength and Conditioning Specialist (CSCS). As a pro natural bodybuilder within the World Natural Bodybuilding Federation (WNBF), he combines practical experience with academic expertise. His work focuses on evidence-based nutrition and training strategies, enhancing performance and physique in athletes and enthusiasts alike. Dr Helms also contributes extensively to fitness literature and research, particularly on topics like protein intake and strength training, and is part of Team3DMJ, a group of online coaches who share videos on all phases of natural bodybuilding, powerlifting and more weightlifting-related content.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition. All the info can be seen in a video shared by RP YouTube page.
Dr. Eric Helms is known for his methodical approach to training, which is deeply rooted in scientific principles aimed at optimising muscle growth and performance. His workouts are carefully structured to enhance muscle functionality at every possible level.
This article dives deep into his training methodology, highlighting the unique exercises and scientific approaches that define his upper body routine.
Natural Pro Bodybuilder’s Time Saving ALL SUPERSET Upper Body Workout
We will not beat around the bush here. If you want to watch the entire conversation between Mike Israetel and Eric Helms, while the latter works out, with much more detail in this all superset upper body workout, you can simply watch the video below.
However, if you want the short version of it, and what you can learn from Dr Helms, keep on reading.
For those who need to rush through, here are the exercises Eric Helms performed to make this all superset upper body workout:
1. Single-Arm Pull-Down + Incline Chest Press:
This superset combines back and chest exercises to ensure balanced development between antagonistic muscle groups (back and chest). The single-arm pull-down is designed to maximize the stretch and tension in the lats, while the incline chest press targets the upper pectorals, enhancing overall upper body symmetry and strength.
2. Horizontal Machine Row + Flat Barbell Bench Press:
Another back and chest combination, this superset focuses on the mid to upper back with the horizontal machine row and the overall pectoral muscle with the flat barbell bench press. This pairing helps maintain muscular balance across the chest and back, contributing to better posture and stronger compound movement performance.
Advanced Tips to Increase Your Bench Press Number
3. Cable Crossover + Single-Arm Cable Pushdown:
This superset is designed to fine-tune the aesthetic and functional aspects of the chest and triceps. The cable crossover provides a unique tension profile that helps sculpt the chest muscles, particularly at the outer edges, enhancing the chest’s appearance and width. The single-arm cable pushdown focuses on isolating the triceps, ensuring detailed development of the arm muscles.
4. Cable Lateral Raise (not part of a superset):
To finish, Helms performs cable lateral raises, targeting the deltoid muscles. This exercise is crucial for achieving broad shoulders and contributes to the ‘V-taper‘ look that is highly prized in bodybuilding. The use of cables rather than dumbbells provides a constant tension that can lead to better muscle fiber recruitment and growth in the shoulder region.
Rep Range of the All Superset Upper Body Workout
Dr. Eric Helms’ workout routine includes specific techniques and strategies such as Reps In Reserve (RIR), different rep ranges, and partial reps, which are critical for understanding the intensity and focus of his training sessions. Here’s a detailed explanation of each exercise with respect to the rep range and RIR concepts:
1. Single-Arm Pull-Down + Incline Chest Press:
- Rep Range: 5-8 reps
- RIR (Reps In Reserve): Starts with a 1 RIR in the first set and allows fatigue to accumulate, getting closer to failure in the subsequent sets. This approach ensures that he is working close to maximum capacity while still maintaining form and effectiveness throughout the sets.
- Antagonist Paired Set: Alternated with the single-arm pull-down, this exercise follows a similar rep range and RIR strategy. This setup optimises recovery and performance since the muscles being worked are antagonistic groups, thus not impeding each other’s recovery.
2. Horizontal Machine Row + Flat Barbell Bench Press:
- Technique: Focus on partial reps and overload at specific muscle lengths, particularly for the row. This method increases the intensity and focus on the muscles targeted.
- Rep Range and RIR: Similar strategy with 5-8 rep range and starting with a 1 RIR, adjusting as fatigue accumulates. The use of partial reps can also intensify the exercise without increasing the load, thus focusing on muscle endurance and growth.
3. Cable Crossover + Single-Arm Cable Pushdown:
- Rep Range: Typically in the higher range to maximize muscle endurance and hypertrophy.
- RIR: These exercises, particularly being part of the final sets, may push closer to 0 RIR, indicating reaching near or to failure. This maximises muscle fatigue and growth stimulus.
4. Cable Lateral Raise:
- Rep Range: Often higher to ensure detailed shoulder muscle work.
- RIR: Helms might vary the RIR here, possibly going closer to failure to fully exhaust the shoulder muscles and promote growth.
Additional Concepts Explained:
- Dynamic Double Progression: Helms uses this method for progressing in his workouts. He tries to reach the upper end of his rep range with a given load and adjusts the load upward as he is able to hit the top of that range while still maintaining his target RIR.
- Partial Reps: Focusing on partial reps in exercises like the machine row allows Helms to intensify the workout for specific parts of the movement, increasing tension and stimulus on the muscles without complete range which can be beneficial for overcoming plateaus.
Helms’ approach to training is very structured and data-driven. He uses these advanced techniques for building muscle, ensure sustainability and progression over time – these are key components for natural bodybuilders who need to maximise every bit of their training efficiency.
Read Also: Most Important Muscles to Train to Look Bigger
What More You Might Want to Know
1. Focused Muscle Training
One of the key aspects of Helms’ training involves targeting specific muscle lengths and tensions. For instance, he performs single-arm pull-downs to achieve greater muscle stretch than is possible with bilateral movements. By focusing on a longer muscle length, Helms aims to maximise the tension at the initial phase of the pull, which is believed to potentially increase muscle growth.
2. Antagonist Paired Sets
Helms incorporates antagonist paired sets into his workouts, which involve alternating exercises for opposing muscle groups without compromising performance. This technique not only saves time but also ensures that while one muscle group is working, the other is resting. This method is particularly effective for bodybuilders who need to manage their training time efficiently while still targeting a comprehensive range of muscle groups.
3. Emphasis on Progressive Overload
A cornerstone of Helms’ training philosophy is progressive overload, where he increases the weight or resistance as his strength improves. This is evident in his use of the ‘dynamic double progression’ method. He meticulously tracks his performance to ensure that he is continually challenging his muscles, adjusting the load once he can perform a set number of reps at a certain weight.
4. High Volume and Recovery
Despite his age, Helms maintains a high-volume workout routine, necessitated by his slower upper body growth. To counteract the potential for overtraining, he employs time-saving techniques like the aforementioned antagonist paired sets and focuses intensely on recovery processes.
Dr. Eric Helms exemplifies how integrating science into bodybuilding can significantly enhance training outcomes. His dedication to an evidence-based approach not only allows him to continue competing at a high level but also serves as a model for athletes and trainers who aspire to optimise their physical potential through natural means. His techniques, particularly in managing workout volume and recovery, underscore the importance of a tailored approach to bodybuilding, making his methodology a valuable reference point for both novice and experienced bodybuilders alike.
By exploring and implementing these advanced techniques, bodybuilders can ensure that they are not only building muscle effectively but are also doing so in a way that promotes long-term health and peak performance. Whether you’re a seasoned athlete or just starting, taking a page from Dr. Helms’ book could very well transform your approach to training and results.
Read Also: Bro Split, Upper/Lower, Full Body Workout Compared
image sources
- Landmine Press: Victor Freitas / Pexels
- bench press with spotter: Photo courtesy of CrossFit Inc.
- upper body workouts: Courtesy of CrossFit Inc.
- Bench press grip: Photo courtesy of CrossFit Inc.
