#WeightRoomWednesday is here to help you improve your relationship with the gym. It's not all about sets, reps, and fancy exercises. For example, last week I wrote about why I first started working out: to get laid more. Back then, the first thing I read was the Encyclopedia of Bodybuilding, by the great Arnold Schwarzenegger. That's where I first learned about today's topic, which is a great way to be confident you're maximizing your time in the gym, and stoked on the results that will follow! When you're confident and stoked about your time in the gym, good things happen.
Most people go the gym, do 3 sets of 10 on one exercise, 3 sets of 10 on the next, 3 sets of 10 the next, etc. (I used the 3x10 approach almost exclusively, with GREAT success, for a solid 5 years when I started lifting. There is nothing wrong with it.)
There are these things called "Supersets" where instead of resting after you do a set, you do another set of a different exercise (sometimes people even add a third). Then you can rest, or keep going for another round (or 2-10). The main point is to do more work with less rest, over the course of the workout. This pumps up your heart-rate, fat-loss, AND muscle growth!
The simplest way to do this is with a lower body/upper body superset. By alternating which muscles/parts of the body you're hitting, you're able to improve your cardio and burn fat better, because your muscles don't get sore and slow you down as quickly. While your upper body is working, your lower body is resting, and vice-versa.
This can be done with all sorts of different exercises in the gym. It should only be done with exercises you're already comfortable and confident with. Ideally, you will want to have all your equipment in one place so you can bounce between exercises quickly. I wouldn't recommend doing cable rows on one side of the gym and barbell squats on the other as a superset.
Here is my favorite super simple superset. Obviously it doesn't require a gym, which means any of these will pair very easily with an equipment-based exercise without you having to move around the gym! Video is sped up 3x to give you an idea of pace- about 1 minute per exercise:
Notice I started with squats- a lower body exercise, before going to push-ups and T-raises- both upper body exercises, but opposite parts of it. (Check those links out for awesome form pointers on each!)
While I only recorded one round (10 each), cycling through different body parts like that allows me to do 5 rounds without stopping. I maintain way better form, and do it in way less time, than if I tried to do 50 of each individually!
You can mix up exercises, reps, rounds, and any other details however you want. I would use this approach gradually, with exercises you're already comfortable and confident with. It's definitely more advanced and demanding, but is a safe (provided you use good form and appropriate weight) and SUPER effective way to enhance your workouts before summer!
Down With The Fitness is here to give you simple, actionable tips that will improve your health. If you found this helpful, feel free to check out the archives for more. https://kisw.radio.com/tag/dwtf I'm pretty proud of the rabbit hole this thing has become.
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Have fun and do your best,
Certified Personal Trainer and Nutrition Coach (American Council on Exercise; Precision Nutrition)
