Halve your gym time with this simple strategy
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Read time: 4 minutes Look, I love the gym, but I don’t want to spend more time there than I need to. So if I can make similar gains in less time, that sounds like a pretty good deal to me. The good news is one simple change to the structure of your resistance training workouts can take a big chunk from your training time. And two recent studies show this strategy doesn’t compromise the benefits - despite taking up to 50% less time to do. The time-saving power of “supersets”The time-saving strategy is what’s known as supersets. It’s pretty simple: Instead of doing your exercises one-by-one, you alternate between sets of 2 paired exercises (a “superset”), generally with minimal or no rest between, before a longer rest between each superset. Here’s an example of how supersets compare with traditional sets (for 2 exercises): Supersets essentially “donate” some of the rest period after the first exercise to completing the second. That's where the time-saving aspect comes in. But this is also exactly why the exercises chosen for each pair are important (more on this later). The benefits of supersetsSupersets aren’t a new thing. And there’s no doubt they can save training time. The question is, at what cost? Until recently, there hasn’t been much quality evidence to answer this question. But two recent studies have shed more light on whether supersets can save time without compromising the benefits. Study #1 (in untrained individuals) The first study had people without resistance training experience do 10 weeks of either traditional or superset training. Both groups trained twice per week and did 4 multi-joint exercises per session (leg press, bench press, lat pull-down, and seated rows), either in a traditional or superset format. After the training period, both groups had similar improvements in body composition (more muscle and less body fat), while strength gains were similar but slightly less for the superset group (in the lat pull-down and seated row exercises): So similar gains overall - but the superset program took about half the time to complete (17 minutes versus 34 minutes, not including any warm-up sets. Study #2 (in resistance-trained individuals) Many will look at the results of the first study and say: “well sure, anything works in those who are untrained…”. So it’s good to know supersets work in those who are resistance-trained as well. The second recent study found 8 weeks of superset training (6 exercises performed twice per week) had similar benefits to traditional training for improving:
And this time, these gains were made in 36% less time with supersets.
Types of supersetsWhen done well, it’s clear supersets allow more work to be done in the same (or less) time. But if the wrong exercises are paired during a superset, performance in the second exercise can suffer. And in the long run, this could blunt some of the gains made with training. To avoid this, supersets should generally fall into one of 3 categories: Type 1: Opposing muscle groups This is where the 2 exercises in a superset involve muscle groups with opposing actions. This means the movements performed by these muscle groups are opposite to one another (e.g., muscles involved in “pushing” movements in one exercise, and “pulling” muscles in the other). For example:
Because the muscles trained in the first exercise are not involved in the second, there is less downside in performing sets of both exercises with minimal rest between. Type 2: “Unalike” muscle regions This is where the muscles trained by each exercise are located in different body regions. This is usually an upper- and lower-body exercise pairing. For example:
Like “opposing” muscle group supersets, unalike muscle group supersets ensures any fatigue from one exercise in the superset will have minimal effects on the second. Type 3: Agonist muscle pairings Now, some supersets do involve similar muscle groups. Typically these types of superset are used to add extra stress to the same muscle group, usually if the main goal is muscle growth (hypertrophy). For example:
Unlike the other forms of supersets, this approach does mean performance in the second exercise will likely suffer. This is not ideal for strength development, but may be desirable from a muscle growth standpoint. Are supersets easy to do?Supersets aren’t without their challenges. Anyone who’s trained in a gym knows an obvious one is equipment availability. Pairing two exercises means you need to move from one to the other quickly, which can be a problem in a busy gym environment. But pairing exercises using similar equipment (like dips + chin-ups at the same station), or equipment you can move into the one space (like dumbbell chest press + dumbbell rows), can help. Because supersets involve sets of 2 exercises in quick succession, they're also more demanding than traditional sets. They are associated with higher ratings of perceived exertion, and possibly worse general feelings during exercise (known as affective responses). Those early in their exercise journey probably want to limit both of these things. It’s also possible supersets may reduce movement quality because of increased fatigue. That’s why supersets are less-suited to more complex exercises, like squats or bench press, where the goal is often to lift heavier to maximise strength. For these reasons, supersets are probably best used after you have some experience with traditional resistance training sets. So, are supersets worth it?If you’re looking to streamline your gym workouts, supersets are one option. And based on recent evidence, you can be reasonably confident this time-saving strategy won’t cost you precious gains in the gym. But like most “shortcuts”, there are some potential costs to consider. So if you’re like me and time can limit regular workouts, supersets may do the trick - providing you've got some resistance training experience under your belt. As always, I appreciate you being here! Until next Saturday, Jackson
If you've got a moment, I'd love to hear your thoughts on this edition of The Weekly Exerciser. Send me a quick message or email - I'll reply to every one! PS: Did someone forward you this email? You can sign up to The Weekly Exerciser here. IMPORTANT:The information contained herein is of general nature only and does not constitute personal advice. You should not act on any information without considering your personal needs, circumstances, and objectives. Any exercise program may result in injury. We recommend you obtain advice specific to your circumstances from an appropriate health professional before starting any exercise program. |
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