Archive for the tag - efficient

What Are Supersets Good For?

77290978_XSIf you’ve done any exercise-related research, you’ve probably come across the term superset. A superset is when you perform two exercises back-to-back without stopping.

In doing supersets, you have two options. You can either superset the same muscle group or you can superset different muscle groups. For example, you could superset pull-ups with barbell biceps curls to really hit your biceps. Or you could superset an exercise like the bench press (that works your chest) with dumbbell rows (that train your back).

If you use supersets to target the same muscle group, you may discover that it’s a really effective way to break through a stubborn plateau. Because supersets performed on the same muscle group will mean hitting that muscle deeper and harder, you’ll probably make some impressive strength gains for subsequent workouts.

Using supersets to train different muscle groups is extremely popular. The advantage here is simple. If you’re planning to do a chest and back workout, using supersets allows you to do more in less time by cutting out extra rest periods. Instead of sitting around for 60 seconds during a rest period, you’re able to go on to another exercise for a different muscle group. You’ll still get the recovery you need, but you’ll be working another muscle group in the meantime.

Regardless of how you use supersets, they will certainly make your heart pump harder. In fact, you’ll probably break a sweat; supersets can be something of a cardio workout and you may test your endurance – but you’ll quickly adjust in a few weeks.

To get the most out of your workout in the least amount of time, give supersets a try! And take a look at drop sets and negatives for additional training techniques.

5 Tips to Improve the Quality of Your Workout!

Who says nothing good came out of the 90s?

In my (sometimes) humble opinion, life is about quality not quantity. I’d rather have 5 great friends than 500 so-so acquaintances.

The same goes for workouts.

Last year, my workout lasted a mind-blowing 2 hours. 2 hours a day, 6 days a week. No workout needs to last that long.

Through a little hard work and effort, I was able to decrease my workout routine by 30 minutes while simultaneously boosting its effectiveness. Of course, not everyone is willing to commit an hour and a half to exercise. I understand that. And chances are, unless you’re hoping to look like Marky Mark, you can achieve your goals with 30 – 60 minutes of exercise a few times a week.

Here’s how to make the most out of your routine:

  1. Turn up the intensity. I cut my cardio time in half by making it a whole lot harder. For me, that meant ditching the elliptical or long distance jogs for interval training. It feels like twice the exercise in half the time. Instead of being leisurely about your cardio, get ready to push yourself hard and SWEAT!
  2. Switch during rests. You’ve seen my workout routine. I like to combine muscle groups (i.e., forearms and back on the same day). Let’s say I’m doing a great back exercise. During my rest time, I’ll switch to the other muscle group and immediately do a forearm exercise. You can practically cut your strength training time in half with this simple tip.
  3. Exercise at the right time. You know when you have the most energy. For me, it’s early morning. If you can find a way to schedule your workouts at the time when your energy levels are highest, it will be easier to power through the workout and you’ll be less likely to daydream.
  4. Time your rests. If you do take true rests (instead of switching to another muscle group), time them! It’s easy for a 60 second rest to linger for 90 seconds. Watch the clock.
  5. Less time and heavier weights. If you’re looking to build muscle, this tip is crucial for you. Up the weight your are lifting and decrease the number of reps and sets. For example, I could easily curl 4 sets of 10 reps of 35 lbs. Instead, it’s more efficient (and much more in line with a goal of building bicep muscles) to do 2 or 3 sets of 6 – 8 reps of 45 or 50 lbs.

With these simple tips, you should be able to get the most bang for your workout buck. It’s yet another reason why everyone has time for fitness!

Do you have any tips for saving time at the gym? Share them in the comments below!