Super Sets for Weight Training: Less Time, More Work, Great Result
Tuesday October 14, 2014
A common perception of weight training is that it has to be time intensive. There certainly is a kernel of truth within that statement. Let’s say you have a total body routine with six lifts
planned, including leg press, leg curls, chest press, seated rows, overhead press and lat pull downs. The traditional approach to this workout would be to do one exercise at a time, with
2 to 3 minutes of rest between each set. Doing a set of 3 for each exercise would take roughly 7 to 10 minutes. For this workout the total time would be roughly 45 minutes to an hour. Now, let’s take a look at this workout with the inclusion of super sets. A super set consist of doing 2 diff erent exercises back to back with no rest in between. The rest break occurs after completion of the second exercise. For optimal effectiveness, these exercises should work opposing muscle groups. From the workout above, the super sets would consist of leg press & leg curls; chest press & seated row; overhead press & lat pull downs. This method allows you the do the same amount of work in half the time. Another benefit of super sets is an elevated heart rate, which spikes the intensity of your workout and in turn burns more calories. Utilize super sets for your entire routine, or experiment with just a couple to start.