Superset vs. Traditional Training
These days, everyone wants results and they want them the quickest and most efficient way possible. Whether it be related to health, fitness, food, home or automobile repair, we want results and we want them yesterday!
When it comes to the workout programs I design for myself and my clients, I think of ways to hit the most muscle groups while torching calories in the least amount of time. This method, in my experience, is hands down the most efficient. Which brings us to the age old debate of Superset training vs Traditional training. Superset training meaning two or more exercises back to back before rest; traditional training one single exercise and resting after each set.I have always preferred to superset my workouts, as opposed to traditional forms of lifting. I believe that leaving the gym with a greater “burn” meant I was getting a more intense and efficient workout. I recently read “Reciprocal Superset Training Burns More Calories”, an article based on a study conducted in the Journal of Strength and Conditioning Research written by Len Kravitz, ph.D. (http://www.drlenkravitz.com/Articles/reciprocalsupersets.html) This two week study utilized ten male participants all 22 years of age. The goal of the study was to measure excess oxygen consumption, blood lactate response, and energy expenditure during the workout.
The study concluded that the energy expenditure during superset training was 33% higher than the traditional workouts. Peak and average blood levels were higher durning supersets due to an increase in anaerobic metabolic demands. Lastly, lactate response in the red blood cells and muscular tissue was greater durning the supersets as well.
This study proved my theory of why I superset my workouts to be true. More calories are burned, more oxygen is consumed, and the muscular breakdown is more intense. So, the next time you head to gym and find yourself in an internal debate over which type of workout will be most effective, remember studies prove that Supersets are the way to go! Try this intense Michael Myers Fit Superset Workout for those efficient results you want!
SUPERSET WORKOUT:
Bench press 15reps
Renegade rows 16reps
*repeat 4 rounds 60seconds rest in between rounds*
Incline press 15 reps
Lat pull downs 15reps
*repeat 4 rounds 60seconds rest in between rounds*
Chest fly machine 15 reps
Bent back flys 15 reps
*repeat 4 rounds 60seconds rest in between rounds*
Rope hammer curls 15 reps
Rope tricep pull downs 15 reps
*repeat 4 rounds 60seconds rest in between rounds*