With Bodyweight Supersets training build your muscle

Bodyweight is the best way for you who don't want to be complicated when doing exercises. Yes, by holding and moving weight, you can still form the muscle mass you want. Not only that, bodyweight training can also involve the core muscles in your body.

Thus, when you do one movement, it can simultaneously move many muscles at once. So, you don't have to bother to do a lot of practice. Don't you like something simple, but want to get the maximum impact? For this reason, we recommend you exercise bodyweight with the superset training method!

Superset 1: Push Up and Bodyweight Row


There is nothing better than doing push or pull. The movements in this exercise are very simple, but involve a lot of the main driving muscles. This means, you can get core exercises without the need to target muscles directly. This superset will also pump the muscles to get greater mass. The difficulty in doing this exercise is depending on your strength to do it.

Exercise Tips

All you need to do is increase or decrease the angle of your body to adjust the difficulties for both of these exercises. If you are a beginner, start with an incline push-up and use a relatively higher bar to do row movements.

Superset 2: Dip and Chin-Up


Dips and chin-ups are other combo movements that can match push and pull-up movements. This is why dip and chin-up can complement your workouts so that your muscle mass is denser. In fact, you can do this exercise variation for the upper body. For those of you who are beginners, it might be a little difficult to do this superset. However, there is no best way than trying it. Basically, being able to or not doing exercise bodyweight depends on your own strength.

Exercise Tips

Before trying a superset using this movement, you must try at least 5 reps for each exercise. This is to maximize every muscle in your body. For this reason, try doing this exercise repeatedly until you are strong enough to do it.

Superset 3: Muscle Up and Pistol Squat


Muscle up and squat gun exercises are the best exercises to form upper body muscles and lower muscles. This is because, when you move muscle up, it will involve your muscles. For example, the muscles of the arms, chest, shoulders and back. Conversely, when you do a squat gun movement, it will train the core muscles in the lower body muscles, including your muscles glutes, thighs, and hips. Before carrying out these two movements. First of all, you must be strong in doing a single repetition for each movement.

Exercise Tips

If you can't do a muscle up or squat gun, you can search for a training partner to help you do these two movements.

Superset 4: Bridge Hold and L-Hold


Both of these exercises are very good, especially at the end of your training session. When doing L-Hold you not only depress your abdominal muscles, but also require large muscles in your quadriceps, hip flexors, triceps, and chest. In addition, it will also involve your hamstrings and back.

Conversely, when bridging hold, you need full body strength and alignment of your body movements. Forming the body so that it resembles a bridge will emphasize the posterior chain muscles, lower back, hamstrings, calves and glutes. While simultaneously, this stretch involves the hip flexors, abs, and thoracic spine. Because these two movements require balance in the whole body, you can press almost every one of your muscles by doing this exercise.

Exercise Tips

As explained earlier, doing these two movements requires extra balance. Bridge and L-Hold are both movements that will both involve your hands as a support. Therefore, how strong or not you are doing this stretch is depending on your own strength.

Although it seems easy, don't underestimate bodyweight movements. If you are not familiar, it will be difficult to do so. Conversely, if you are already familiar with this exercise, then you will feel easy and muscle formation will also be maximized.