As a personal trainer, I encounter men and women all the time who ask me how to squeeze in all the strength training exercises they should do, in the limited amount of time that they have. I tell them there’s a fix to this: supersetting.
Short on time doesn’t have to mean short on muscle exercises.
For those women and men feeling a time crunch, do some supersetting. The format is as follows: Pair or triple up two or three strength training exercises and then do them back to back, or back to back to back if it’s a triplicate.
An example of a superset (triset because there are three exercises in this example) is a dumbbell decline press, standing overhead press and right into a standing triceps extension. Organization is important, rather than randomness. If it’s a “chest day,” for instance, pair or triple up only chest exercises.
Another example of a pairing-up can be a bench press right into cable crossovers. It won’t feel pretty, but it’s designed more for hypertrophy, not the gaining of strength (though you will gain strength, but not optimally).
You want to keep balance in the workout as far as type of exercise, so that you’re not spending large chunks of time supersetting one muscle group, and then doing regular sets for other muscle groups in the same workout if those other groups are just as important.
So for instance, in a back/shoulder session in which you have only 30 minutes, spend 15 minutes supersetting the back and 15 minutes supersetting the shoulders. Since the back is a much larger muscle group, however, some men and women may find that it’s more suitable to go 20/10, respectively.
Make each superset as all-out, intense as you can possibly make it, to get the biggest bang for your buck in a short session.
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