A Back Blasting Superset - Bent-Over Rows to Deadlifts

Adapted from an article by Nick Nilsson

Harness the power of the superset to send your back training to the next level.

We, as body builders, or just average guys trying to attain the best physique possible, do everything we can to get an edge. Diet is certainly essential and supplements help propel our diet and work regime to the next level. But no matter what you are eating or how many supplements you are ingesting, you cannot progress without exercising effectively and efficiently.

The power of supersets is undeniable. Supersets (doing 2 exercises one after another with no rest in between) are very effective for building strength and muscle mass. Adding supersets to your diet and supplement regime creates a three-pronged plan to get your physique ripped, massive and ready to show off.

The following is a superset for your back that will build up muscle like no other. One word of warning: you should be comfortable doing both of these exercises separately before attempting them together in a superset.

The first exercise is the barbell bent-over row. You can use either an overhand, wide grip or an underhand, close reverse grip. Both grips are effective but work different areas of the back.

Select a weight that will cause you to reach failure in the 6 to 8 rep range. Do a hard set of bent-over rows then immediately after setting the weight down, move into the second exercise: deadlifts.

You will use the exact same weight for deadlifts, however, you may wish to change your grip to a mixed grip (one overhand, one underhand) so that you can hold onto the bar better.

Do reps of the deadlift until either your grip fails or until a rep before your back fails (don't do deadlifts to absolute failure - always keep the do-or-die rep in you).

After you get done with the deadlifts, your lats should be extremely pumped up.

There are several reasons why this superset is so effective:

1. It uses two of the best mass-building movements for your back (and body!).

2. The bent-over row uses the lats to actually move the weight while the deadlift uses the lats to help support the weight. Since the lats are already fatigued from the rowing, they will be forced to work far harder when you do the deadlifts. In a nutshell, the rest of your body will help push your lats harder!

3. The weight you use for bent-over rows should be relatively easy for you on the deadlift. This allows you to do even more reps with the deadlift.

4. It is very easy and convenient to go from the bent-over row to the deadlift. All you need to do is change your grip (if even that!). You may choose to use the same grip.

Give this superset a try in your next back workout. The results will speak for themselves! Remember, without the right diet and supplements, your results will be minimal. It takes the three steps working together to give yourself the body you want.

To Your Success !

Neither the senders nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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