Can you still be efficient in the Gym with less time in your workouts?

Shorter workouts don’t have to mean less muscle or strength gain compared to longer training sessions. Recent research reveals that a specific superset method can deliver remarkable results while spending 36 percent less time at the gym.

This study focused on the efficacy of "antagonist supersets," a technique involving back-to-back exercises for opposing muscle groups with minimal rest between them, followed by a longer rest period. For instance, you could perform a biceps set immediately followed by a triceps set before taking a break, or alternate between chest and back exercises—a combination famously favored by Arnold Schwarzenegger.

Participants in the study trained twice a week for eight weeks. One group followed a traditional straight-set approach, resting for 2 minutes after each set. In contrast, the superset group took a 20-second break between exercises for opposing muscles and then rested for 2 minutes. Both groups engaged in full-body workouts with identical exercises.

By the end of the study, both groups achieved similar muscle, strength, and endurance gains. However, the superset group spent only 44 minutes per session, compared to the 70 minutes logged by the straight-set group.

It's crucial to note that the effectiveness of supersets depends on pairing exercises for antagonist muscles. Combining other types of exercises might not yield the same benefits. Additionally, be prepared for more intense and tiring workouts due to the shorter rest intervals.