| If your goal is shedding excess fat, hopefully, you're | | | | expenditure was significantly greater during superset |
| already weight training. If not, you need to start. If | | | | training (34.70 ± 2.97 kJ·min−1) than traditional |
| you're already incorporating strength training into your | | | | training (26.28 ± 2.43 kJ·min−1)." |
| exercise program, did you know that how you do your | | | | · The amount of energy burned in the hour after the |
| resistance training makes a difference? | | | | training session ended was higher for the superset |
| Recently, researchers from Syracuse University | | | | workouts. |
| studied two types of strength training to see which | | | | "Excess postexercise oxygen consumption was |
| style burned more calories. Their study, which was | | | | significantly greater after superset training (79.36 ± |
| published in the April, 2010 Journal of Strength & | | | | 7.49 kJ) over traditional training (59.67 ± 8.37 kJ)." |
| Conditioning Research, compared superset training with | | | | Notice the words "significantly greater" in both quotes |
| traditional strength workouts. | | | | from the study regarding superset training. |
| A superset is simply 2 different strength training | | | | Because I keep up with the best fitness coaches and |
| exercises done, one after the other, with no rest in | | | | the latest research, I've been designing my workout |
| between. Traditional strength training involves doing a | | | | programs using supersets for years. Unfortunately, too |
| particular exercise, resting, and then repeating that | | | | many fitness centers and trainers are giving people |
| same exercise for as many sets as your program | | | | boring, inefficient and ineffective workout routines (if |
| calls for. This is also called "straight sets" and is still the | | | | they get a program at all). |
| way most people train. | | | | You can get results without spending hours a day |
| The study participants were 10 recreationally active | | | | exercising. If you're ready to stop wasting your time |
| young men. They completed 2 strength training | | | | and start getting the results you want, here's how you |
| workouts separated by at least 7 days. Their workout | | | | do it... |
| consisted of 4 sets of 6 exercises and they | | | | · Concentrate on compound strength training |
| performed 10 repetitions of each exercise. | | | | exercises (movements that use multiple muscles). The |
| One week they trained using supersets. One week | | | | muscles of your body don't work in isolation, why try |
| later they did traditional resistance training. | | | | to train them that way? |
| What did the researchers find? Drumroll, please... | | | | · Use supersets. |
| · The superset workouts took less time. | | | | · Spend most of your time doing bodyweight and |
| · The superset workouts burned almost 30% more | | | | free weight exercises rather than machines. |
| calories than the traditional training. | | | | · Skip the long, boring steady state cardio; instead do |
| "When expressed relative to time, the exercise energy | | | | cardio intervals or metabolic circuits. |