Comments on: Saving Time and Kicking Butt In The Gym-Part I

By: Karol

Karol — Wed, 26 Aug 2009 16:29:17 +0000

@Ari
I don’t think so. Alex’s examples of super sets work opposite muscles so you’re saving time and still lifting more or less the same.

Some of the exercises you have in there work similar muscles (squat –> calf and glute-ham raises). You might find you won’t be able to lift as much on your squat as you should be able to.

In one of Kelly B’s articles I recall saying that you should wait until you feel like you can lift your max again (2+ minutes) in an exercise (sprinting is what he used I believe) Otherwise, you’re working your type 1 muscle fibers (conditioning) instead of type 2 (quickness / maximum power).

It will still give you results, soreness, fatigue, all that good stuff, but it’s not the best way to gain pure strength gains. Size is a different story?

By: Ari Gold

Ari Gold — Thu, 30 Jul 2009 22:03:45 +0000

okay, so lets say I’m doing squats, bench, glute-ham raises, pull-ups, calf-raises, and dumbbell rows. I’m planning on doing 3 sets of 5 for each exercise. Would it be advisable to super-set all the exercises together (one set squat, one set bench, one set glute-ham raises, one set pull-ups, etc.) before i return to my second set of squats?

By: Alex Maroko

Alex Maroko — Wed, 29 Jul 2009 04:56:41 +0000

@Ari
I’m not totally sure what you’re asking dude (truthfully, I’m just not that smart). Lay out an example for me and I’ll take a look.

-Alex

By: Bodyc

Bodyc — Tue, 28 Jul 2009 23:22:07 +0000

Hi, gamespeedinsider.com to GoogleReader!

By: Ari Gold

Ari Gold — Tue, 28 Jul 2009 08:08:59 +0000

Alex,
i often use a super-set-like approach at the gym, but in a slightly different way than you described. I often do one set of each exercise before starting the second set. My thinking was that i would be getting the maximum muscular recovery for each exercise, but by moving directly from one exercise to the next without rest, i could even get some cardio benefit and keep my muscles loose.
Do you think i would be better off “super-setting” two opposing exercises at a time before moving to a third?

p.s. the turtle might not feel like such a loser if he didnt hot-box his shell every morning

By: alexmaroko

alexmaroko — Mon, 27 Jul 2009 18:04:57 +0000

@Phil,

I know what you mean about unpopularity in the gym using EDT, you are one brave dude

I think EDT is a good system to manage fatigue and keep people interested (and if you can keep them interested, you are doing ONE heck of a job!). I wouldn’t use it training athletes, but for a guy or girl who wants to drop some weight or get a little stronger, I think it’s real solid.

I would definitely use something like it if I was just working with someone who wanted to look better at the beach.

By: Phil

Phil — Mon, 27 Jul 2009 10:45:00 +0000

I have recently started doing Charles Staley’s Escalating Density Training workouts, which employ the superset / recipricol inhibition principle you refer to above in a major way as EDT involves working antagonistic muscle groups in supersets as close to non-stop as possible for 15 minutes “PR Zones”. Its a good way to make yourself unpopular in a busy gym!

Do you have a view on EDT, Alex? I noticed that Smitty at the Diesel Crew has adopted it has part of his AMD programme, straight after identified principal exercises (similar to your sample work-out above in many ways). I prefer the 10RM rep range recommended for EDT because I have had a couple of back operations and the weight level I would use for 1-5 rep sets of deads (which I now just don’t do any more) or squats puts a lot more stress on my lower back.

By: xilo

xilo — Mon, 27 Jul 2009 06:17:39 +0000

I actually started super-sets without ever being told what they are, i’m glad to see they are actually more beneficial than doing regular sets (Since most people just do regular sets).

A similar way I try to speed up my workout routine:
Since I play baseball and arms are not necessarily the most important part of the body to exercise, I try to save time by doing:
8x barbell curls (Holding it palms away from me)
8x barbell curls (Holding palms towards me)
Then I bring the barbell over and behind my head and extend my elbows to get my shoulders, all in one fluid motion (And changing the barbell grip quickly) 8x

Then I call that a set, and do 3-4 sets.
Also, I will do 2 core workouts with different movements in supersets

(Though I really don’t take much time inbetween supersets)

By: Chuka

Chuka — Mon, 27 Jul 2009 06:05:43 +0000

To save time, my entire workout plan is split into 4 sections. Upperbody, lowerbody, fullbody, and supplements (body weight and light-high rep exercises). Each section consists of 4 muscle pumping exercises followed by abs.