The Power of Super Sets!
If you walk into a typical gym these days, you will generally see the same thing in the weight area. Some people will be lifting weights, but most of them will either be talking, or looking at their phone.
The fact is, most people spend the vast majority of their time at the gym NOT working out! They’ll do a set that maybe lasts 30 – 40 seconds (if that), then stare at their phone for 3-5 minutes, tying up the bench or machine while others have to wait, oblivious to there surroundings.
If you put the courtesy factor aside, it is also extremely inefficient – and a wasted opportunity!
The Solution? Super Sets
When you super set, you alternate exercises without stopping. For example, you could do 3-4 sets of a bench press, interspersing 3-4 sets of biceps curls (Press-Curls-Press-Curls-Press-Curls…).
Since the biceps are not a primary muscle mover in a chest press, the chest, shoulder, and triceps muscles are resting while you’re doing biceps curls. Conversely, the biceps are resting when you’re doing the chest presses.
And as an added bonus, since your heart rate stays elevated throughout the routine, you incorporate a cardiovascular benefit as well!
Here are a few sample combinations:
Flat Bench Press/Biceps Curls
Incline Bench Press/Hammer Curls
Pulley Rows/Triceps Extension (Press Downs with a bar)
Lat Pull Down/Triceps Extension (Press Downs with a rope)
Hip Abduction/Hip Adduction (alternating inner thigh/outer thigh)
Leg extensions (one leg at a time, alternating left-right)
Leg curls (one leg at a time, alternating left-right)
Here are some important things to keep in mind when you embark on this:
Map out your new program, and make sure it’s feasible, based on when and where you work out. Dumbbell work is recommended when possible, since you can generally do it in one place (as opposed to tying up multiple machines).
Avoid crowded periods if you can, so you don’t have to wait for people to finish their exercise.
If someone is tying up a machine while staring at their phone, politely ask them how many sets they have (be nice!). They, like most people, probably aren’t aware of how much time their wasting, and if they know someone is waiting, they will typically move faster.
When alternating exercises isn’t feasible, time your rest, and keep it under 75 seconds.
Pace yourself! This is a much more strenuous approach than traditional methods. Take a few seconds to catch your breath when needed.
It’s important to note that you will need to stay patient during the first few weeks, as the transition phase may drain your energy more than you're used to. But once your body adapts, your overall energy level will actually increase as your conditioning improves.
So, give it a try! You’ll gain significantly more health benefits, while freeing up valuable time for other activities.
All you have to lose is wasted time!