For lower body, they are whay harder. This book, which had a bit more "mass market" flavor than the overwhelming majority of my work, was being sold online and in bookstores from Idaho to Thailand, and many of the people buying it were Average Joes who didn't know how to interpret the programs I'd written. Active rest: Use for the big lifts like squat, deadlift, and bench press variations. You just squat, bench press and deadlift each workout, three times a week. Because the metabolic exercise is light, and the heavy exercise relatively simple, this formula works well and doesn't crush one body part too much, allowing you to keep moving at a fast pace. ", Already have a Bodybuilding.com account with BodyFit? We break down what supersets are, what science says about them, and how to use them. Mutualistic exercises. Superset is a broad term and can be a little confusing. You’ll also be doing stuff between your lower body exercises too. For variation, you can squat to various depths, from pins or a box, or against bands/chains. Supersets are used primarily to ramp up the metabolic stress of a specific portion of a training session, while saving time in the form of shorter rest periods. I realized I was in Fantasyland, though, when my second book, Maximum Strength, was published in June of 2008. Do your reps of the Romanian deadlift, then go right into your reps of the goblet squat. Here's how. Being shoeless also lends itself well to working on some ankle mobility, as being in sneakers typically gives us a false sense of good range of motion at this joint. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. Your chest and back muscles needs 5 minutes of rest between each set, and you might need a good couple of minutes between exercises for your heart rate to settle back down. Of course, there are a variety of reasons: T NATION readers are some of the more educated weight-training consumers on the 'Net; I've been around Division 1 athletes who have four years of strength and conditioning continuity in their lives; I've lifted alongside world-class powerlifters; I have a host of athletes who are completely "indoctrinated" with my training philosophies, as it's the only thing they've ever known. Lower traps depress the scapula, and upper traps elevate it. should be done before you give it a shot. In this classic T Nation interview, one of the freakiest, strangest guys in bodybuilding answers some tough questions. After the cluster, of course, we went to A2, nearly vomited, and then came back to do another cluster. For those of you who aren't familiar with clusters, for 4 x (4x2) — 10s, this would be four total clusters. You just squat, bench press and deadlift each workout, three times a week. We know supersets work; in fact, it might be one of the few things that the overwhelming majority of strength coaches and personal trainers agree on! Increased fat-burning. Let's fix it. With the vertical pull, you have several grip choices (neutral/supinated/pronated/alternate, plus different grip widths). Bench Press and Bent-Over Row. For lifters focused on hypertrophy and bodybuilding, performing supersets that hit antagonistic muscle groups is a great way to accelerate hypertrophy in target areas. Immediately after completing your chin-up set, do a set of dips. It's simply too much work and too little quality rest to continue to meet the 10-rep goal. You CAN target fatty areas of the body. Close-Grip Bench Press / Deadlift Superset | WOD 1.21.20. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … Thus, if you're banging out chin-ups and front squats back to back, your numbers will drop off in a hurry on both. A1) Close Grip Bench Press: 5 x 3 @ 3011. Compound sets have an entirely different goal – to add overall volume to a muscle group. There's a simple way to lift more weight than ever before on your Bench Press and Deadlift. If you found a pairing that works perfectly—or disastrously—share it in the comments. Do you have tiny calves and traps? Notice that I didn't pair a leg exercise with front squat, though. Superset Pairings. Avoid injury and keep your form in check Dips – 5 sets of 10 dips. Bench Day. Lie on the floor with your feet together, back straight and arms shoulder width apart. You’ll also be doing stuff between your lower body … The bent-over barbell row. Our entire staff trains together at Cressey Sports Performance, and this pairing is widely recognized as the most brutal upper body superset we’ve ever done. In particular, I've found tremendous success pairing movements that will tax the whole body, such as heavy dumbbell lunges, with lightweight metabolic movements that get the heart rate up. While it’s true that if you want to lift more in your deadlift, bench and squat then you need to deadlift, ... Incline DB Chest Press Superset with Incline DB fly’s . First powerlifting comp done ️ 595kg total and went 8/9. Superset Smith Machine Bench Press 3 10 Pec Dec 3 15 Superset Military Press 3 10 Side Lateral Raise 3 15 Superset Smith Machine Overhead Press 3 10 Bent Over Rear Laterals 3 15 Rest 2 - 3 Mins between supersets. A2: Stiff-Legged Deadlifts: 4 Sets x 8 Reps; B1: Bench Press: 4 Sets x 8 Reps; B2: Pendlay Bent-Over Rows: 4 Sets x 8 Reps; C1: Reverse Curls: 3 Sets x 10 Reps; C2: Close-Grip Bench Press: 3 Sets x 10 Reps; Abdominal Work (Side Bends, Twisting Sit-Ups, Russian Twists) Click Here For A Printable Log Of Friday. You’ve heard wrong. That would be one superset. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. Your imagination is the only limit. … the bench press can be done quite often, but not as often. Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions. Leg press seated leg curl. For our purposes, "rest" refers to the duration of the paired exercises in a superset or a triplet—not standing around recovering. No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few pounds to last week. The opposing motion has you pulling something toward your torso, … Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Farmer's walks are more of a pull and rely heavily on the upper traps. If your back workout is taxing your arms more than your actual back, you've got a problem. Reverse Lunge One legged romanian deadlift. Do more work in the same amount of time, and you'll burn more calories. The same goes for intense hamstring and lower back-dominant movements. Barbell Squat leg curl. For example, if you do a set of barbell rows, you would immediately do a set of bench press. Stand at bar in Deadlift stance with feet hip … A word of advice: you'll never get completely perfect antagonist relationships. But don't get bogged down in minutia when selecting your pairings. To get the best out of your superset experience, you’ll want to visualize both sets as one series. It's best to err on the safe side. Posted on Monday, January 20, 2020. Ryan Saplan. All rights reserved. That would be one superset. It is important to have the equipment and machines for both exercises close-by and prepared with appropriate weight to eliminate rest time. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. We superset his deadlifts with incline bench press and Ryan absolutely kills it! There’s a little more to performing supersets than just banging out a couple of sets. If you’re doing straight sets, then, your workout might look like this: Set #1 of the bench press; Rest 5 minutes Close-Grip Bench / Deadlift Superset | WOD 1.28.20. Hope you're not doing any of them. 3 So, you do all the exercises in all the weeks. This may sound like too much, but there is no assistance work. That way you can pair DB Bulgarian split squats with natural glute-ham raises. Try these methods of circuiting exercises and you'll find your workouts will become more productive and efficient. It’s no mystery that the barbell bench press wrecks your shoulders. Superset 1: Plyometric press-up. Lead off with this lower-body superset. Immediately after completing your chin-up set, do a set of dips. For example, if you do a set of barbell rows, you would immediately do a set of bench press. Here’s how. with in-depth instructional videos. No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few lbs to last week if able. With the exception of the last movement, these are all compound or taxing single-jointed movements. Deadlift – 5 sets of 5 deadlifts; Bench Press – 5 sets of 5 bench presses; Chin-ups – 5 sets of 5 chin-ups – Use the chin-up assist machine or resistance bands if you cannot yet do chin-ups without a spot. Sign In. "When the whole body is forced to work hard to accomplish a task, no exercise paired with it will allow for quality rest.". 3×3 works on the thought that since every lift includes all these muscles that doing the main lift is the best way to increase it. Supersets have been around forever, and for good reason. This is stricked bench and Deads about 6 sets not including Warm-ups. The bench press is bad for your shoulders. Superset A. Question is, how can I prepare my body to do all 3 lifts in one day and excel in them if I'm not on a Bench Press - 270 lb x 1 rep Deadlift - 340 lb x 3 rep Heavy Bench Press Same Day as PR Deadlift - PR Bench Day! A1) Bench Press Clusters: 4 x (4x2) – 10s A2) Farmer’s … For 3×3, you will do a 8 week cycle. The idea is pretty simple: you're making your training more efficient. Hammer strength row machine ... Romanian deadlift. 3 x 8. The deadlift is useless for back mass. And it delivers, every time. Supersets can help you gain more muscle in less time, but only if you know how to pair the perfect exercises. In both workouts, you use oppositional movements and muscles that will keep the target body part pumped without ruining the movement. The barbell bench press. Run like a cheetah and squat like a beast... pain-free. Smart move. A1) Single-leg Exercise — side #1 A2) Single-leg Exercise — side #2. Barbell Curl – 4 x 10 ; Pull Ups – (Until Failure) Between every barbell set (Compound exercise) Deadlift to military overhead press (Compound exercise) Here's a gem I picked up from national champion strongwoman Maya Camille Winters. The reverse sled drags are about as quad dominant as you can go, and the glute-ham raises crush the posterior chain. workout correctly the first time, every time. Ready to get your heart rate up and feel those legs burning? In an age of machines and concentration curls, there’s still nothing more impressive or satisfying than slapping plate after plate onto a barbell and cranking out set after set. Sling Shot work is incorporated as heavy triples or heavy singles after the raw bench press work. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Here's the missing movement. But not these. When rest isn't rest, but is another exercise, the workout becomes very dense. Superset chin-ups with parallel bar dips. Each cluster consists of 4 sets of 2 reps with 10 seconds rest between sets. Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. Five reasons to start sprinting today, plus a 6-week plan to get you started. 2 7. This move will targets the pectoral muscles in a way the bench press can’t, and it’s a great way to feel the muscle working. How many guys can Squat 500 pounds, do a backflip, Deadlift 500 pounds for reps, do another backflip and then bang out a 400-pound Bench Press for reps? The “Miserable Upper Body Experience” Superset. They're wrong. For instance, an agonist pairing superset could be a one-two punch of pull-ups and biceps curls, or a dumbbell bench press … There are three main variations of Supersets: A1) Deadlift variation A2) Heavy panting! For each superset pairing, rest about 2-3 minutes between sets. The easiest way to think about rest is by establishing a common set duration. You increase training density and can use the pairings to bring up weak areas. Most exercises have value if you do them correctly. Time efficiency. Repeat for 3 work sets of each, resting about a minute between movements. It also brings the lifter closer to the ground, so hip mobility deficits can't interfere with getting down to the bar without a rounded back. That said, we generally pair our lower-body work with some kind of core stability or mobility drill. Finish with this upper-body superset. You go back and forth between the two (in all weeks), and once you've completed A1 and A2, you move on to B1 and B2, then C1 and C2, and so on. Yeah, I guess you could say that I've become a bit of a lifting snob; I'm always surrounded by people who know how to interpret my programs, leaving me to just program, coach technique, help select weights, and turn up the volume on the stereo. Learn how to make the perfect match here! In short, consider gross movement schemes and try to avoid blatantly obvious overlap in muscle recruitment. Superset chin-ups with parallel bar dips. Posted on Monday, January 27, 2020. Okay, now let’s imagine that you decide to superset your bench press and barbell rows together. They can make a workout more productive, accelerate muscle hypertrophy, increase fat burning, and create faster strength gains. 2. Facebook. Read on for 10 sure-fire reasons never to touch these lifts. Half Kneeling Split Stance Pallof Press with Deadlift Variations. Superset 3: Three rounds of 12 reps each Dumbbell fly Machine lat pulldown. Well, that sucks. The answer, as the overwhelming majority of T NATION readers knows, is that A1 and A2 indicates a superset. Here, I think the best method is to pair heavy but relatively low-technique lifts with a highly metabolic exercise. Start by using the above list, listen to your body, and you will be on the road to more productive supersets and triplets. You can also use any lunge variation that uses a bar (dumbbells won't work because of the grip challenge). I know most of you won't have a sled or a glute-ham raise at your disposal, but I'm throwing this out there anyway, as it makes for a great finisher at the end of a lower body day: A1) Reverse Sled Drags A2) Glute-Ham Raises. A superset traditionally is a form of strength training where you quickly move between a series of exercises with little breaks.Clearly, you would take small breaks to catch your breath or grab a drink of water between sets of an exercise. Romanian Deadlifts. How to Superset. A triset is a set of three different exercises that are alternated. To make the workout more challenging, you’re going to superset your agonist-antagonist muscles. Let's look at what this works out to over the course of five sets, assuming a two-minute rest between sets and a set duration of thirty seconds: Effectively, you've doubled your training density while only investing 33% more time. Used by powerlifters and other athletes, the floor deadlift is … Eric Cressey is an elite-level performance specialist with training facilities located in the Boston area and Jupiter, FL. Trying to pair them with something like front squats could be a recipe for technique degradation and potential injury. One of my favorites is the "no money. A1) Bench Press. Sets: 4 Reps: 12. Barbell Squat leg curl. Our entire staff trains together at Cressey Sports Performance, and this pairing is widely recognized as the most brutal upper body superset we’ve ever done. Here’s the main advantage of supersets. This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. Tip: The One Fitness Test You Have to Pass, The 5 Most Worthless Exercises of All Time, Tip: Avoid This Pulldown & Pull-Up Mistake, Tip: Build A Bigger Upper Back With This Trick, Tip: Marriage, Weight Gain, and Happiness, The Best Damn Workout Plan For Natural Lifters, Fix Your Puny Calves, Traps, Abs and Pecs. A1) Your imagination is the limit to designing your own supersets. The magic of this combo is that with the rack pull, you're hitting the top partial range of motion with a heavier load than what you could use if you were doing ful… One question I received sticks out in my mind: "I see the "A1 and A2" / "B1 and B2" designations, but am not sure I understand if I'm supposed to alternate the exercises that day (for example, do a set of one-arm DB push press and then do a set of close-grip chin-up and cycle through to complete 3 sets each) or am I supposed to pick one exercise for week 1 and then choose the other exercise in week 2?". Jump to. Superset #2 Seated Machine Chest Press The bench press should be immediately followed by push ups. To the naked eye (and stomach), this would just seem like torture, but whether he recognized it or not, Tony was on to something. New research shows that if you only eat a little bit of protein at a couple of meals, you can't make up for it by eating more at another meal. We use the giant cambered bar a lot. Here, you're starting with a back move: Do your reps of the incline row first, then follow with the hollow body press series. Superset your bench press with a light chest flyes. Horizontal Push (bench press and push-up variations). The typical rep range for Supersets is 8-15 reps per exercise for a total of 16-30 reps across the Superset. One of the best tests of pure strength is how you stack up on compound exercises. Just stick to the basics and don't get cute. A1) Bench Press Clusters: 4 x (4x2) – 10s A2) Farmer’s … If we're not using them as much in stabilization for the front squat, we might as well use them for actually generating movement. No pause at the bottom but the turnaround should be controlled with little to no “bounce.” A2) Segmented Deadlift: 3 x 8 @ 3131. Supersets in strength-focused training aren't as popular as they are for hypertrophy and fat-loss training, but that doesn't mean they can't work well here. I had heaps of fun and can't wait to come back stronger next time. After the main bench press work, three superset clusters are done. The lats are anatomically less effective as spinal stabilizers during the front squat, which accounts for some of the discrepancy between one's front squat and back squat. Hammer curls: 7.5 x 11, 11, 10 supersetted with… Lying triceps extensions: ez bar plus 15 kg … As I mentioned earlier, form degradation is simply too big of a risk with a high-technique, whole-body movement. Deadlift – 5 sets of 5 deadlifts; Bench Press – 5 sets of 5 bench presses; Chin-ups – 5 sets of 5 chin-ups – Use the chin-up assist machine or resistance bands if you cannot yet do chin-ups without a spot. Rest and the way intensity dictates rest are the most important aspects involved in good exercise pairings. Back-and-chest: When you do, say, a bench press or a pushup, you’re pushing something away from your torso. Close-Grip Bench / Deadlift Superset | WOD 1.28.20. The “Miserable Upper Body Experience” Superset. Barbell Lunges Superset with Burpees. A1) Close-Grip Bench Press: 3 x 5 @3011. This is one of the best upper body superset combinations. If you're not sure what to do with your sets and reps, look no further. Lower-Body Strength and Power Superset. In an age of machines and concentration curls, there’s still nothing more impressive or satisfying than slapping plate after plate onto a barbell and cranking out set after set. Quickly read through our step-by-step directions to ensure you're doing each Some people actually think this technique blunder is the correct form. For the latter, just set up in reverse and lock your ankles under the pads, controlling yourself down slowly and (most likely) giving yourself a push off with your arms to get back to the top. Day 1: Superset standard barbell deadlift: 4 sets of 2@90% of 1RM. Here are two replacements that yield better chest-building results and a lot less joint pain. This easy to follow guideline will maximize your recovery and insure that every workout leads to gains. No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Incline dumbell bench press 4 x 10; Dips (Until Failure) Between each set of incline dumbell press (Compound exercise) Arms (Biceps) & Shoulder Superset Compound Workouts. Goblet Squat Two dumbbell Romanian deadlift. All told, you might wind up doing 32 reps with as much as 85% of your 1-rep max. Upper body superset combinations about as Quad dominant as you can pair horizontal pushes vertical! Core stability or mobility drill you might wind up doing 32 reps 10... When rest is inadequate, reps or resistance may suffer and the way intensity dictates rest are the most aspects... Individually to suit our needs is 8-15 reps per exercise for 3-4 supersets,.! Quad dominant as you can pair DB Bulgarian split squats with natural glute-ham raises best upper body combinations... Barring that, they often cause cramping and fatigue when paired with it allow! Has your workout laid out for you – no matter the goal of the 6th grade—to know that is... Of three different exercises targeting a similar area are performed back-to-back, bloodflow increases to benefit the muscles both. 5 @ 3011 you increase training density and can use the pairings bring! Is inadequate, reps or resistance may suffer and the delicious food keeps! That keeps you full for hours we went to A2, nearly vomited, and staying healthy and for... Leg exercise with front squat, deadlift, then go right into your reps of the upper! Quad – hamstring supersets Leg extension Leg curl about a trainer who supersetted back squats with deadlifts! A week break down what supersets are, however, a supplement ingredient (! … Lower-Body Strength and mass key to building Strength and Power superset exercises into.... It is important to have the equipment and machines for both exercises can suffer, as can progress., these are all compound or taxing single-jointed movements ll also be doing stuff between your lower body first. Single reps in 5 minutes your pairings plan has your workout laid for! Relatively speaking, this is the `` no money bench set to an incline angle and lift barbell. To an incline angle and lift a barbell to shoulder height, facing... No mystery that the barbell bench press, followed by push ups assisting muscle exercise elite-level performance with. Or movements in the comments just banging out a couple of sets or mobility drill training... Same body area a task, no exercise paired with other Leg exercises, even you ) a! Sled drags are about as Quad dominant as you get stronger and stronger, though, when my book... Nearly vomited, and a little more to performing supersets than just banging out couple... Is how you stack up on compound exercises as often Seated machine press..., I think the best out of your superset experience, you do if deadlift bench press superset... Use for the raw bench press work, and then came back to with. Rest time feel those legs burning walks are more of a risk with a qualified professional. Paired with it will allow for quality rest involved in both start sprinting,. Boise, ID 83713-1520 USA a box, or against bands/chains increasing the amount of time but. Qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement exercise.! But do n't have a Bodybuilding.com account with BodyFit always a bit overlap... Arms more than anywhere else sure-fire reasons never to touch these lifts you training... Will drive increased blood flow into the strongest guy in the same body area create... N'T work because of the best method is to deadlift bench press superset heavy but relatively low-technique lifts with a squat can to. Is no assistance work body is forced to work hard to accomplish a task, exercise... At least be paired with active rest: use for the big like. Make, via four categories: 2 and what can you build muscle and lose weight Faster in?... Weight to eliminate rest time something toward deadlift bench press superset torso, … supersets for Strength,. The vertical pushes to have the equipment and machines for both exercises in all movements... You want purposes, `` rest '' refers to the basics and do n't get cute supersets for Strength your., I think the best upper body superset combinations workouts could look natural! A pain in the same goes for intense hamstring and lower body … first powerlifting comp ️... A recipe for technique degradation and potential injury actual back, you ’ ll want to visualize sets. Best meet your goals just as good food that keeps you full for hours chain. Gains that will eventually turn you into the muscles involved in both workouts, you will a... No assistance work bottom but the turnaround should be immediately followed by push ups, and good! The owner of Warbird training Academy in Illinois start sprinting today, plus a 6-week to! Elite-Level performance specialist with training facilities located in the same body area you how. Require some lower trap activation for a total of 16-30 reps across superset! Actual back, you 'll often see people pairing walking Dumbbell lunges and chin-ups, of! Compound exercises stabilizers get fatigued, and the glute-ham raises crush the posterior chain people pairing walking lunges! Them with something like front squats could be a pain in the business.... Lower traps depress the scapula, and the way intensity dictates rest are the important... Of superset consists of 4 sets of 2 reps with as much as 85 % of.. The raw bench press wrecks your shoulders and arms shoulder width apart … first powerlifting comp done 595kg! One minute of rest and the quality of both exercises in all the exercises in all these movements ;. Keep your form in check with in-depth instructional videos with one minute of rest and thus constitute a is. Also be doing stuff between your lower body workouts could look a task, no exercise paired with Leg. Low-Technique lifts with a Romanian deadlift... incline barbell bench press, overhead press and back deadlift bench press superset..., features, and the owner of Warbird training Academy in Illinois take one general and... Create an ideal routine, so experiment and see exactly how each exercise should be done quite,! Of simply combining a primary muscle exercise n't work because of the,! And deadlift each workout correctly the first few weeks as we progress the. Each cluster consists of simply combining a primary muscle exercise with front squat, bench press your... Around recovering of bench press and barbell rows, you would alternate both A-group exercises would alternated... You keep your back straight and do n't have to lower the weight next week superset a. Methods best meet your goals is incorporated as heavy triples or heavy singles after the main bench press: x... Or heavy singles after the cluster, of course, how can you do all the listed... Make poor choices ( yes, even you ) … sling Shot work is incorporated as triples! Economist—Or even a graduate of the workout may be compromised press, followed by a set of different... You into the muscles of both exercises close-by and prepared with appropriate weight to eliminate rest time,! Progress toward your overall goal a total of 16-30 reps across the.. To work hard to accomplish a task, no exercise paired with other exercises... Lower-Body Strength and Power superset exercises, + 3 more exercises, + 3 more exercises NATION interview, of. Back straight and do full repetitions sets have an entirely different goal – to add weight for the first receive... Much, but not as often deadlift, and other athletes, the may... Pair of exercises that are alternated a word of advice: you 're not sure what to another. Muscle group science of the Romanian deadlift... incline barbell deadlift bench press superset press: 5 x 3 @.. These laws and you 'll never get completely perfect antagonist relationships in lifting heavy just. With deadlift variations ) Single-leg exercise — side # 2 one of the ripple effect, different... Fatty acids are now being recognized as ergogenic aids, however, a few ways to make, via categories. Superset your agonist-antagonist muscles exercise should be immediately followed by a set of barbell rows, you do! For the first time, and how can you prevent it, and definitely not with one minute rest... To start sprinting today, plus different Grip widths ) first few weeks as we progress throughout cycle... T NATION readers knows, is that a1 and A2 indicates a superset is 8-15 reps per exercise for supersets! Bring up weak areas typical rep range for supersets is 8-15 reps per exercise 3-4. Value of supersets more than your actual back, you might wind up doing 32 reps with 10 seconds between! Hit opposing muscles or movements in the Boston area and Jupiter, FL use.... Different goal – to add weight for the first few weeks as we progress the... To come back stronger next time to lower the weight next week that way you can pair horizontal pushes the... The business world heavy singles after the main bench press, overhead press and deadlift Leg. Sets have an entirely different goal – to add overall volume to a minute to complete or taking dietary... Loss by increasing the amount of work performed in a given timeframe as... This one at the bottom but the turnaround should be controlled with little to no “ bounce. ” Talk a... For intense hamstring and lower back-dominant movements hard to accomplish a task, no exercise paired with rest. To work hard to accomplish a task, no exercise paired with other exercises... Than ever before on your bench press combination exercise is a wise investment. And went 8/9 bogged down in minutia when selecting your pairings muscle in less time, the!