Maximize Workout Efficiency

There are numerous ways to save time at the gym, like using supersets or setting rest intervals to avoid unnecessary distractions.

Everyone can agree that efficiently getting through your gym routine is vital, especially on busy days.

In a recent YouTube video, fitness experts Dr. Milo Wolf and Dr. Mike Israetel explore methods to reduce gym time by as much as 40%.

According to Wolf, "By adopting the correct training strategy, you might train less but gain more muscle."

Wolf elaborates on a technique they've been studying called antagonistic paired supersets, or non-overlapping supersets.

"We've just completed research on this topic involving experienced lifters with about three years of training under their belt."

In the research (currently in preprint), Wolf and his colleagues compared traditional upper body workouts—where each exercise is performed separately with rest periods—to supersetting.

This involved pairing exercises like the Smith machine bench press with the lat pull-down, dumbbell curls with cable push-downs, and leg extensions with leg curls.

Both groups had two-minute rests between sets—two minutes between each traditional set, and two minutes between each superset pair. Israetel explains, "We're saving two minutes each time because we rest only after the combined exercises, not each individually."

Study Findings

Reflecting on the study, Wolf notes, "The superset group cut down their workout time by about 40%. That’s significant."

Israetel shares his experience, saying, "I used to train for about an hour and a half; now it's around an hour. Not just a 20-minute saver, but it's substantial.

You’d think that skipping rest would mean less muscle growth, right?"

Wolf counters, "Actually, they achieved the same muscle growth."

He mentions that this study is the third to explore supersetting exercises that don’t overlap muscle groups or work antagonistically, like bicep curls and cable push-downs.

Israetel adds that the muscles involved don't need to be antagonistic; they just need to allow one group to rest while working another.

The researchers caution that this method might not suit heavy compound exercises because of their exhausting nature.

Wolf also reports that some participants felt nauseous due to reduced rest, indicating the method may not be ideal for everyone.

Source: menshealth

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.