How can I get a quick workout at the gym? – Superset, Triset, Circuit Train
The idea is to move faster within your workout. Supersets have been used for years to enhance the intensity of their workouts. Here’s how I would use them in our sample program:
Day One: Chest
Flat Bench Press 5×5
Superset:
Incline Flies 4×8
Barbell Curl 4×8
Day Two: Legs
Barbell Squats 5×5
Dumbbell Lunge 4×8
Day Three: Shoulders & Triceps
Barbell Shoulder Press 5×5
Superset:
Standing Side Raises 4×8
Lying Triceps Extension 4×8
Day Four: Back
Bent-over Barbell Rows 5×5
Superset:
Bent-over One-arm Dumbbell Rows 4×8
Lying Rear Delt Raises 4×8
Definitions:
Superset – Two exercises performed one right after each other without any rest. You may rest only after both exercises are completed, and then repeat the superset for the desired amount of sets.
Tri-set – Three exercises performed one right after each other without any rest. You may rest only after all exercises are completed, then repeat the tri-set for the desired amount of sets.
Circuit – Four or more exercises performed one right after each other without any rest. You may rest only after all exercises are completed, then repeat the circuit for the desired amount of sets.
• Notice that I have not prescribed supersets with any of the major lifts or lower body exercises. Doing so would prove to be too intense and may risk injury, as I do not know the fitness level of my readers.
Time your workout with the superset method, and then compare it to your previous workout. Guarantee you’d have shaved off some time!
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April 9th, 2008 at 12:06 am
Okay… this is going to sound really wacky… but it works for me. I’m interested in “getting more work done.” I’m interested in “moving more weight.”
When I’m doing an upper-body workout, I like to do hack-squats or squats (with pretty light weight) in between my upper-body work sets. This is kind of an “active rest” thing for me… It keeps my heart rate up and generally keeps me energized.
Alternatively, I work in pulldowns between lower-body sets.
With that said… Yeah! Supersets! Trisets! Do it! Feel the love!!!
April 9th, 2008 at 12:25 am
Ben, ur active rests may actually be hindering you from “moving more weight”… since ur not technically resting…ur using up ur ATP while perferming ur active rest sets…so in otherwords…yes ur keeping ur heart rate up but at the same time ur using up ur energy in ur rest sets, while u could be using that energy in lifting heavier wieghts…Even though ur doing ur lower body…it doesnt really matter…ur still pullin from the same energy pool in ur body…and ur hindering urself from performing optimally on ur main sets..
April 9th, 2008 at 3:31 pm
That’s a good point!
April 9th, 2008 at 6:25 pm
In terms of ATP, you can actually train your body to create more. Maybe I’ll do a post on this after some more research.
November 8th, 2009 at 12:56 am
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