Supersets: Get More Work Done In Less Time

What if there was a safe and natural way to build more muscle in less time? Considering the spread of information today, most people including bodybuilders have turned off their radar to any more hype and become skeptical. The more advanced ones are already doing this and it’s not news to them or maybe they know about it but aren’t utilizing supersets to their full potential. But considering my e-mail inbox is full of questions about “my routine this and I have little time for working out,” it seems obvious that some of you.

Are quite possibly skipping out of the best opportunity to do more work in less time with [TAG-TEC] supersets[/TAG-TEC] .

What is this method of building more muscle in less time? It’s called Supersetting and [TAG-TEC]Craig Ballantyne[/TAG-TEC] of Turbulence Training does a cool job of explaining it even if he’s only using the 10 pound dumbbells.

[TAG-TEC]Tom Venuto[/TAG-TEC] said, “There are three primary categories of supersets: 1) same muscle group, 2) agonist-antagonist, and 3) staggered sets.”

In Craig Ballantyne’s video above, he’s demonstrating a stagged superset. It’s not really the same muscle group or an opposing. He’s just doing one of three types. Supersets are a method I’ve used for several years for some significant muscle gains.

For those of you interested in the full superset article now that you get the concept, here’s a resource on supersets along with many examples.

How to Build More Muscle in Less Time with Supersets

Supersets are something I tell my clients to do all the time. They work, they build muscle and you chat less and work harder. If it’s muscle gains you are after, this is an incredible concept that will raise the intensity levels of your workouts but keep them shorter in time and ultimately more work is done.

Thanks Craig for putting together a quick video to explain the concepts of weightlifting supersets.

In case you didn’t know…

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training superset workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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mary

It certainly makes more sense to me to work several muscles at once than a specific body part. Compound exercises versus isolation exercises. Currently I'm spending most of my gym time with the compound movements. I rarely do isolation exercises. I don't have anything against them. It's just more feasible for me (time-wise and physical appearance-wise) to work 5 or 10 muscles or all of the muscles at once. I'll worry about the biceps, triceps and calves after I remodel the rest of my body.

Nino Savona

Hey Bro!

I can totally relate to supersets I just love working several muscle groups at once! I'll be honest I feel supersets gives you a much better pump in half the time!

I always find your info very valuable thx!!!

johnnyg

The line between supersets and circuit training is, uh, fuzzy, depending on whose definition you use, but that being said, using a different muscle group for the next set allows shorter rest periods, which translates to more work (that's good) all other things being equal. It also allows heavier weights to be used. As I have gone heavier and worked on shortening rest periods, it gives me some anaerobic conditioning, too, which is helpful as a cop, because confrontations generally don't have warm-ups, pacing, etc. :) Even without (aerobic) cardio, with supersets/circuits and shorter rest periods, myself and my friends think we have gotten better at re-converting glycogen and lactic acid so we can keep going. Hey, maybe we've just learned to ignore the burning, but we think something physical is happening. And yes, dammit, I like donuts with my coffee -- lots of coffee, but only one donut per shift :)

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