Are you looking to torch some extra calories at the gym without using a cardio machine? If your answer is yes, then my solution is to superset your strength training routine. I have been utilizing this technique forever and it is beneficial in soooo many ways. You will cut down your time at the gym, get up to 3 times more firming per rep and burn ⅓ more calories each minute – both during and after your workout!
Here’s the skinny on how to get skinny, supersetting. Don’t waste time sitting in between sets waiting for the muscles to recover. Simply alternate sets of two different exercises with no rest in between. Without confusing the heck out of you, there are different types of supersets, so just pick one and go for it.
The first type, and the one I most often use, is an antagonist superset. This is when you’re doing two exercises that target opposing muscle groups. Think, a biceps curl and a tricep extension, or a quad extension and a hamstring curl. The main benefit of adding this type of superset to your workout is that your muscles will recover faster in between sets and you will cut your workout time in half.
The second type is an agonist superset. This is where both exercises work the same muscle group. Some people refer to this as a compound set. It targets one area and works it to exhaustion. This is useful for adding intensity and volume to a workout, but you may need to reduce your weight a bit to get through it with proper form.
The third type is an unrelated superset, which exercises two totally different muscle groups. If you are more of a full body workout person, this one may help you to burn the calories and reduce time. Think squats with shoulder presses.
Because I often use the antagonist superset, and know most people love to follow something proven and workable without much thought, I’m including one of my sample arm workouts. And I’ve been told that I have killer arms..hehehe
Superset Exercise #1:
*Bicep dumbbell curls and overhead tricep extensions
Do 10-15 reps of alternating bicep curls. Do NOT rest and swing right into 10-15 reps of single dumbbell overhead extensions. Rest for 30-60 seconds and repeat this process two more times.
Superset Exercise #2:
*Bicep dumbbell hammer curls and dumbbell tricep kickbacks
Increase your weight a bit from the regular curls. Do 10-15 alternating hammer curls. Do NOT rest and go right into alternating dumbbell tricep kickbacks. Rest for 30-60 seconds and repeat this process 2 more times.
Superset Exercise #3:
*Bicep cable curl with a straight bar and tricep cable pulldowns with straight bar. This is easy to superset because all you need to do is move the bar up and down between sets. Start with the bar on the floor and do 10-15 curls. Swing the bar to the top and do 10-15 pulldowns. Rest for 30-60 seconds and repeat 2 more times.
Some variations to this workout include: completing 4 sets instead of 3, adding progressive sets to each set (starting with a lower weight and increasing the weight with each set), or adding a fourth superset combo to the workout. I often finish with some pushups and floor exercises to work the muscles to exhaustion, but I’m a maniac 🙂