Supersets: Get The Gains In Half The Time

Supersets: Get The Gains In Half The Time

Dr. Andy Galpin is an expert on everything fitness related. He and Andrew had a series to discuss all topics hypertrophy, endurance, strength, hydration etc. During it, they mentioned one tool that gives you the same strength improvements in half the time.

So, let's say you're at the gym (or at home) doing a workout. You do an exercise, you rest for 1-3 minutes, then you do another set. Now that's great. But that rest time isn't being used efficiently. Instead, you can do an exercise that activates a different muscle group. So if a set usually takes you 5 minutes (including rest), you now get 2 sets instead of one (a.k.a supersets).

In simple terms, "when you're doing your bench press, and that two-minute clock is running for your chest, to rest, you can go over and do your deadlifts". Knowing this now, a 60-minute workout can be halved down to 30. Or you can do 2 back-to-back workouts.

If you're wondering how this could affect your 'gains', this what Andy says:

We've done this actually in our lab too, super sets will reduce the strength gains, but by a tiny amount, and most of us don't care enough, relative to it's going to triple the length of your training session. It's not worth it. So for the average person I will tell them, yeah, super set. For someone who's trying to break a world record in weightlifting or power lifting, don't super set.

Now, I'm pretty sure you're not trying to break the weightlifting world record. Because if you were, you'd be at the gym :).

Anyway, if you don't strength train, maybe this tool changes your mind. Since it doesn't feel like a big investment anymore. It's 30-minutes and relatively fun/intense. It's possible if you plan well enough.

​This link lets you immediately add it to your calendar to commit and avoid forgetting.

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So, yes, super set. Here is the timestamp from the Andy Galpin episode.