The Smartest Workout Hack (NEW Study)

[@ThePhysicalReaction]

If the gym is even slightly busy, super-setting compound movements with 2-3 minutes rests will antagonize the other gym patrons.

[@andersbjrnsen7203]

Works best for home gyms, and a lot of stuff can be done on one single station ie row+mil press, pushup+ inverted row, dummbell press + dumbbell row etc

[@alextirnovean4146]

even doing myo reps will do that

[@justinricey5496]

Supersets are the key for staying in shape as a busy dad.

[@Thanos23]

Supersetting Sitting on the Couch x Lying on my Bed currently, I am loving it! 💪

[@salguodrolyat2594]

Do a triset by lying supine on the bed, sitting on the couch, then lying prone on the bed.😁

[@kalabhairava6670]

I superset pees with my poops. Both to failure.

[@GmailPassword]

If you superset that fast enough, you might get some nice abs.

[@jeffbunnell9961]

3x10 Laying on bed with feet in the air towards ceiling, smiling and watching youtube

[@michalmank3640]

Nice, but if I leave lat pulldown machine to do bench press, someone will take my place 😐

[@Doctharkun]

I use dumbell incline press, then dumbell row. No one is gonna take My bench

[@nicksmithnutmilk]

Leave something on it... a bottle or something

[@WolfCoaching]

Be a good bro and offer to work in!

[@cainegrandt]

Bench press the pulldown machine

[@igormorari380]

Pull down machine supersetted with deficit push-ups

[@jcanning07]

I’ve been doing supersets for over 20 years. The biggest challenge will always be how busy your gym is when you train. Unfortunately most people get stumped when the machine or exercise they are supposed to be doing is busy. When I plan for clients online I plan for supersets based on the layout of their gym. Also, you must have alternatives for each exercise. This is definitely a challenge if your knowledge is not great on exercise selection.

[@tommylarnefeldt7671]

If you stop at this point your muscle will diminish by 40%

[@danknfrshtv]

I'm old, work for myself, and enjoy spending time in my home gym, so this research doesn't move me personally. But if I had access to this type of research 20 years ago as a "young" energetic lifter I would have been very grateful. Love your work Dr Wolf 💪

[@vahidbehravan]

I’ve been doing this for almost 25 years, never understood why others in the gym didn’t! Little harder on cardiovascular system but otherwise best way of training for busy individuals.

[@coldshivery]

You must be super old and super jacked by now

[@vahidbehravan]

😂super old maybe, I started training my early 20s, never had enough time, so I saw it made sense to do antagonist supersets, 3 day split, chest back, arms, shoulders/legs; rarely spent more than 60 minutes in the gym; super jacked unfortunately no because I have a sedentary job, total daily steps sometimes less than 400!!! But I never lost muscle with aging or being (otherwise) not active.

[@coldshivery]

@@vahidbehravan Hehe, respect. I was even later to the party just started around 30. Tried low/high volume, low/high intensity. Also on a sedentary job. What i noticed finally gave me the most progress is doing 1 or 2 warmup sets then hitting my max weight and try to get a PR of 16 reps, if i cant i'l just myo rep set it to failure, then drop weight and repeat a few times. For some reason i can do this every 2-3 days and progress almost every single time. It gives me more volume, intensity and higher weight over time than anything i did before. Only downside is i feel beat up and need a deload after a month or so. But seeing all that progress a week off is nice. If you ever plateau give it a shot, more volume/intensity/weight is the only thing bro's/science agree upon. I have not tried antagonist supersets so far...

[@coldshivery]

Forgot to mention ive been training for 5 years with ok progress but now it seems to speed up when doing this. What has been your "game changer" moment? If any comes to mind?

[@vahidbehravan]

Antagonist supersets save you a ton of time, but specially leg days you need a little more rest in between; also the pump/burn on arm days takes some time getting used to, but hey, we all love to torture ourselves! I probably had the best gains when I had the most sleep and I barely get enough these days (job, life, kid), at least for me creatine helps with recovery; I’ve always trained to failure but since I trained alone I avoided certain exercises where without a spotter hitting failure could’ve been dangerous; now I train with a smart machine called “Speediance” which eliminates risk of injury.

[@4everB2]

I've been training arms like this for ages. It's very suitable for arms since they are small muscle groups so no problem to recover between sets.

[@CaptJackAubreyOfTheRoyalNavy]

Yep. When I'm doing arms/isolation stuff, I just cycle between biceps, triceps, and delts with basically zero rest periods. Can knock out a full "arm day" in 30 minutes.

[@admirallightningbolt]

If you’ve been doing them for ages why are your muscles small 🤔

[@antonhelsgaun]

​@@admirallightningboltBecause I drink, sleep irregularly and eat too much pasta

[@connorism69]

I've been throwing in calf raises between sets of bicep curls for ages. Has definitely helped, and without any detriment to performance.

[@thghtfl]

Although you can’t gain muscle faster, it seems you indeed can spend less time at the gym. Thanks for the video.

[@Bertziethegreat]

If you can spend less time in the gym, instead of spending less time in the gym you could get more overall training volume for the same amount of time.

[@Sonic_1000]

This is how I do my calisthenics days! Pullups to dips, chinups to pushups. Good cardio AND muscle building!

[@PrinceSamurai45]

Super sets are great and all, but unless you have the gym to yourself, it’s unlikely you’ll be able to do it. Even with dumbbells you generally need different weights for antagonist muscles.

[@yruijnaosd6645]

My gym is never empty enough to do super sets without being a total prick

[@cisrael468]

You can just alter rep ranges or weights to make it work. For example doing high reps db incline bench, then use the same weight for low rep db row assuming you’re weaker on it. Still gonna make gainz

[@deanarvin]

​@@cisrael468 Exactly this. Something like: DB Lateral Raises, x10-15 @ 15lb DB Incline Curl, Go to 1-2 RIR @ 15lb (slow the tempo to keep reps from getting crazy high) Money in the bank.

[@TheGreektrojan]

Not completely, but you would be surprised how viable it is if your creative and flexible with equipment.

[@salguodrolyat2594]

​@@yruijnaosd6645not even at 4 am?😯

[@p1jos1s]

I always superset single-hand cable lateral raises and triceps cable overhead extensions. It is best to superset or dropset every isolation movement as they are not very fatiguing.

[@AbuZak14]

I train Full Body Push/Pull on repeat. I intuitively do Upper Lower "Supersets".

[@JoeBlow-mw5oo]

Breaks my heart to see you doing seated calf raise

[@LongNguyen-ds4hf]

work the soleus, get after all the gains

[@nuffim7896]

@@LongNguyen-ds4hf Annoyingly, there's three different recent videos where Milo tells us NOT to do the seated calf raise and how inferior it is to other variations. The contradictions hurt both my heart and my brain.

[@TurdBoi-tf5lf]

​@@nuffim7896 that's not a standard sitting calf raise, you can see it's mimicking a standing calf raise. It's reaching that deep stretch.

[@Mr_SamuelAdam]

I hope you're trolling, that's a straight leg calf raise lol.

[@V8laca]

Love supersets but once I leave one station, it gets taken up by another person once I leave and it’s frowned upon to hog stations/machines. Super sets could work with bench/dumbbell exercises but other than that very hard to pull off unless you have the gym to yourself.

[@intermarer9145]

What gym do people go to that they can superset pulldown/smith, leg ext/curl without someone taking 'em in between?? I'd have to exercise at 03:00 to be able to do that.

[@axlvanaudenhove6564]

Those are examples. You can use variations. I mean, at least try to think a bit...

[@loganwolv3393]

I would love a collab between you and Greg, you're both so wholesome and real.

[@tomasnacelnikbramborovehol1719]

Hack for bussy gyms: get a training partner, this way you can rotate each other during antagonistic supersets, so you dont lock down two machines while using just one at the time

[@jjjames6894]

Yes time saving is #1 reason for my supersets, I even dropset at same time, so I guess antagonistic dropset supersets? Gives me a huge pump in min time vs other styles for now, thanks for updated video dr wolf!

[@timgerber5563]

I do this with chin-ups and dips at the studio and with practically all my exercises I do at home (push-ups on yoga blocks and pull-ups, kb overhead press and db bent over rows, only db curls and overhead triceps extensions get db side raises thrown in there as well) and it allows me to get a decent although not perfect workout in less than 45 mins.

[@NicolaForestieri]

I've been training antagonistic muscles with 90 seconds of rest between each set since March 2024. For example, Bench Press | 90 seconds | Lat Pulldowns | 90 seconds | Bench Press. In the end, each muscle group rests for around 3 minutes and I've seen the fastest growth of my life considering I've been lifting weights since 2020. One workout sesion used to be 1.5 to 2 hours, but now I finish it in 45 minutes or 1 hour.

[@sdavidhicks]

You explained everything clearly and succinctly, with good supporting graphics. You also provided a lot of good examples that most people can easily relate to, whether or not we choose to implement similar routines ourselves.

[@shamsmirza7373]

Great information. Charles Poliquin was a great proponent of super sets. The problem with choosing two compound movements for super sets is that your cardiovascular systems does not fully recover after the short period required in a super set. A great way to overcome this problem is to do one compound movement and an isolation movement for the antagonist muscle.

[@biofixphysicaltherapy5353]

Been doing supersets for yrs…as long as movements are not in common with muscular activation you’re good…squats and leg press are 2 slight anomalies for me as they super fatigue me…my legs take longer to warm up though so my working sets of chest press don’t quite over lap with working sets of squats so when I switch to a pulling movement and perform 1-2 warm up sets for a row my working sets for squats are performed so it works out nicely in the end 🤷‍♂️

[@RonMexico527]

Are there any plans to research if more volume on shortened-biased exercises could equate the growth from lengthened-biased exercises? For example, could Y sets of Dumbbell Lateral Raises cause the same amount of growth as X sets of Cable Lateral Raises? In the meantime, do you have thoughts on this possibility?

[@WolfCoaching]

For sure. Currently, there are some other important questions that might be worth addressing first (e.g. the study in trained lifters we just wrapped up). But, yes - examining whether you can just do more shortened work to make up for it is one of the next few questions we need to answer!

[@anko9777]

I don't feel the second paired muscle in supersets as good as in regular sets. But I love giant sets for a single muscle group (french press+cable extansions+narrow bars dips). It can save time too.

[@N22883]

This video was really great, especially the editing where you demonstrated the lift as they were named. As a somewhat newbie who still doesn't know all the lifts for each muscle group, this was very helpful Looks tough to pull off

[@Yupppi]

Gotta say your B-roll archive depth is wild. And many specific to the video as well. It's like filming a movie at this point, full production including acting. This makes me start to think that those silly exercise circuits are actually great muscle builders. I liked the damn video and ate my ducking vegetables.

[@benchcrewgames]

There was an old article on T-nation (maybe?) that recommended I.C.E. Intensity Consistency and Efficiency, dunno who wrote it since it was two decades ago, but they gave a slew of lifting tactics to improve on I.C.E. and one of them was supersets.

[@TheShanehansel]

This has been my methodology for years now, I do this for compound movements as well as isolation movements. When I do compounds I typically take a minute of rest before starting the next exercise to catch my breath, it's actually a bit challenging when you're going heavy with these, but for isolations I go one after another with no break between, typically triceps vs biceps. It's the only way I can manage to get a full workout in with the time I have, I do them after the kids finally go to bed, so I don't have a lot of time before I have to go to bed myself.

[@ATM42486]

Dr. Milo, where's the app? We need the app. I'm so pumped to try it out.

[@_MrTV]

3:34 😂😂wtf 😂😂

[@svendragon8139]

I was doing this 25 years ago. And sometimes, if not super-setting, I would do antagonist isometrics between my sets and would be stronger than without doing them.

[@jaz_ok]

Ive found supersets for the same muscle group to be even more effective, either 2 exercises or extend that to even three exercises, with a 20 = 30 sec rest between the 2= 3 exercises, so a little different to traditional supersets. 4:00

[@afishl1]

Now combine them with drop sets and you're even more efficient. So drops set exercise A then same with B, back toA, then B and you are done and you got 6 sets each! 🤯

[@Darknight526]

Thank you for this piece of content Dr. Wolf.

[@CazzoneMagrolino]

Even having the lead researcher on the video now? This channel is quickly becoming the best on KZbin!

[@Jaynene_rainey]

Best KZbin channel on muscle hypertrophy and time efficiency, which is exactly what i need. I have 2 MAYBE 3 days per week to train and only 1-2 hrs at a time. Thanks Dr Wolf! 💪❤️

[@JamesPetroff]

Also, you can do mini circuit too even if there is some overlap: Leg Extensions, Leg Curls, Hip Hinge Machine, Calf Raise Machine. The fatigue from the leg curls probably hampers the hip hinge, making it harder on glutes and low back. But who cares? Then, doing a standing calf raise machine uses a little quad, but it doesn't kill your next leg extension after some longer rest. If anything, your whole lower chain gets oiled up for really heavy and hard work. Get out in 35 minutes.

[@nunninkav]

I have a giant set program that you can do, but you need a slow time in the gym. You take a large body part, like thighs and a smaller one like biceps then you giant set them, moving back and forth with short breaks. If you are super setting back/chest you are going to have a hard time.

[@ultra_combo]

9:40 - somebody turn on the damn lights! I once trained at a gym like this that you could tell was all about "the vibes/instagram lighting" and could not stop yawning. TURN ON THE LIGHTS

[@immanuelkuhrt8508]

When I trained at my workplace, I was usually alone in the gym, so I just did one set of each exercise for the day, and then repeated. I did, however, find that it had its drawbacks doing it that way. I didn't get the same level of focused experience of each exercise, when I had done all the other stuff in between the sets.

[@LevaMedical]

This study involved 23 participants with an average age of around 20, making it less generalizable to other age groups. The 8-week period is relatively short, and there's no mention of controlling for diet, which could significantly influence the results. Would have been nice to see more precise measurements with MRI or DEXA . It would be beneficial if the video also addressed these limitations to provide a more balanced perspective.

[@DarthNoshitam]

Can't sabotage the narrative, bro

[@austinboos5106]

Control their diet? You sound Ridiculous. These are not limitations to this study but for all of sports science you can not control everything

[@KaergaltheMad]

I mostly super set between my right hand my left hand under the blanket. HUGE GAINS!

[@CharlesOffdensen]

I have been doing this for a year, just because it saves me time. It's rocket science really.

[@CaptJackAubreyOfTheRoyalNavy]

I kind of started doing this just instinctually in my garage gym because it's very doable when alone with no shared equipment. Good luck doing this in a crowded public gym! It definitely is more time efficient, with less boring rest periods. Although, I do need to get a second barbell to really do this properly; switching between bench press and barbell rows certainly isn't the most time efficient with only one bar. (Yes I do barbell rows because I like them and the hip hinged bracing training they yield that carries over to my RDLs/deads.) This can also be a very fun (and exhausting if you're not conditioned for it) way to do calisthenics workouts. Example: going from pullups/inverted rows straight into dips/decline deficit pushups with minimal rest times.

[@MayaAgrippine]

I love supersets and that' how i often train. I also do a lot of EDT workouts ( Escalating Density Training). Dr. Milo, can you please make a video about this technique. I believe it can give great results but not a lot of people are doing it.

[@AMLloyd80]

I would like to see this study replicated in a garage gym in Florida with a heat index of 105°

[@davidperezgonzalez1839]

That's what I have been doing for the last 10 years. Something similar. Except for legs, I train legs alone in 2 days, quads and femoral.

[@christopher0493]

I have started doing supersets in January after switching to an Arnold Split from PPL. At first I did feel a bit lightheaded after some of those sets, but you really do get used to it after a couple of weeks. I am doing a lot more volume without additional time spend at the gym, I love it! Never going back to PPL, which isn't well suited for supersets without some major adjustments. I hope there will be some studies researching giant sets in the future. At least for some isolation movements where heart rate and stamina aren't an issue, they can cut rest time down to zero.

[@garygregg8449]

I did dips and pull ups with a weighted vest today. It was a fast intense workout

[@gsolomonuk]

Would it be too much to do 3 exercises? Thinking for the smaller isolations, Shoulder Raises -> Bicep Curls -> Tricep Extensions

[@non_ifbb_bro]

Reason it works: the muscle you just tackled and the glycogen in those muscle are not the same as the muscle you’re about to superset with. So you can also do bench press and hamstring curls. Anything works really.

[@beezermate2913]

This is much easier with a gym partner as you can swap between sets while keeping the equipment on lock. 👍👍

[@tball3617]

Supersets are a great reason to have a home gym. Another hack, if you do, is breaking the workout into multiple sessions. I do my superset workouts in two 20-minute sessions rather than one forty. The sessions are sometimes hours apart. The rest between the two sessions lowers the systemic load and makes the higher intensity of supersets tolerable.

[@FitDoc]

Been doin this on and off for twenty years. Saves time and gets gains too.

[@kevinburke9940]

Thank you for your videos, they help me a lot.

[@10xmz6]

Could you show us, how to improve forward head posture? Thanks a lot for your videos

[@Ash-os7fc]

I swear I’ve seen this exact video a dozen times before. Jesus

[@alancorn8308]

There is no new content in fitness at all. Advances in training are such gigantic cope. Today’s “science” has not got any further than saying to do what Arnold etc were doing in the 70s.

[@coldshivery]

@@alancorn8308 Oof!

[@azamat9842]

Exercice science is a pseudoscience. Couple years ago everybody was saying you need to squeeze, feel the muscle. Now they're saying the opposite: you need to stretch, squeezing is useless.

[@qualityassured27]

They machine hug by putting a towel at the machine and no one is allowed to use the machine. Ridiculous

[@esembee7717]

Incline DB press and DB chest supported rows supersets are a staple on my upper volume day. Also I do cable curls and tricep extensions for a quick arm workout on a cardio day.

[@Horpetii]

I am glad you mentioned tri-sets - it is not doomed. :) I even tried 5 exercise giant sets but it was a bit confusing. I rather focus 2 or 3 exercises at once at max.

[@nelsonkiiru7252]

This works best in a home gym a public gym not so much unless it's not busy.

[@seban-jackedweeb5513]

Supersets are so underrated for getting in more volume. When I superset, the time just flies. You get into the groove and just go. For instance, whenever I superset a push exercise with pull ups, the effort and time flies so fast that I'm at the 5th round without even realizing it. Obviously, I'm thinking every time before each set to be very close to failure but avoid failure and thinking during the exercise itself trying to gauging my rep speed dropping off, but the time and effort just goes in the background and you end up not thinking about.

[@stoempert]

If you aren't too picky about exercise selection you can pull off super sets here and there but it gets messy real quick. In my gym there used to be this dude hogging the only leg extension and leg curl at the same time. Ultimately lead to a silly gym brawl.

[@davidjukebox]

Can you do a video on rehab progressions? i.e. for shoulders. I have supraspinatus tendinopathy and using a healthcare physios apps, and they are rubbish. Exercise are okay but lack care, attention and specific indicators of successfully accomplishing and exercises, in the same way you do it. Progressions would also be great. TBH I think these exercises are even great for beginners to build solid foundations.

[@eddiegardner8232]

Would be difficult to tie up two machines jumping back and forth, when the gym is busy. If using free weights, and weights are comparable for that pair of exercises, it would work better.

[@owlwithwhiplash8568]

SCIENCE MAN!!! Could we extrapolate that you can combine antagonist/non-overlapping supersets with OTHER time saving techniques like drop setting without diminished results vs e.g. standard drop set protocol? Thanks for the great info

[@girouxs0518]

Took me a couple minutes to realize your were saying "work." I kept wondering why you kept mentioning walkouts. I though I was going to have to pick a WWE entrance theme. In any case, thank you for the insight!

[@stevenkeldrema]

Supersets are nice and you don´t have to superset the whole workout. Maybe 1-2 supersets only at first.

[@filipecroaro]

I always have two towels and a bottle of water with me and I'll put them next to the machines I'm using to show territorial dominance and keep teenagers with their phones away...

[@filoue2583]

Bonus point : Sometimes when you start your set at the same time as the music you listen to, you finish your set before, but with supersets, you'll enjoy the entirety.

[@svend.waterlaw8592]

I wonder what the ratio is for mayo reps. If you need 20-40 normal sets for max. hypotrophy, what would be the amount of mayo reps to achieve the same in less time? THAT would be a interesting study for busy ppl.

[@staystrong4309]

This is so useful. I personally dont do supersets that often. But whenever someone asks me for advice on how to grow as much hypertrophy when they are limited on time. I tell them, supersets. Then they show me there workout program and they end up supersetting something like squats and leg extensions, rdls and leg curls, bench press and flys, or skullcrushers and kickbacks. Im like... uhhh, thats not what i meant.❤❤much love dr wolf.

[@spicycurry7238]

at least for compound movements it doesnt feel realistic to superset even if they are antagonistic because 1) they demand high amounts of energy expenditure even if its unrelated muscle groups 2) in most gyms its so unlikely to be able to occupy both exercises for yourself for a given set of time

[@philosophyandhappiness2001]

7:20 I've noticed my bench is noticeably stronger after I do Pullovers or pulldowns.

[@Vel1ar]

What about cardio-respiratory fatigue? After a decently heavy set on somewhat big muscle I need at least 2-3 min to catch my breath, might be all 5 min after leg press/sldl/squat variation.

[@sbsnate2312]

My cardiac resistance has increased big time after implementing superset.

[@alessiodefusco7733]

I train in superset for the last two years, initially i did like the study, supersetting lower body, then upper body, then arms and shoulder in a triset. In the past year or so i did all my workout (3x week) with supersetting one leg exercise with one upper body exercise (usually quads and back - hams and chest) and supersetting biceps and triceps alternating one session biceps then triceps and other session triceps then biceps, same for quads and back and hams and chest, one day i do quads and back first, the other hams and chest and rotate aswell chest and hams and back and quads. So far i can say if your conditioning sucks is harder, if your cardio is properly trained you can reduce alot the time for workout and do anything you want after :D. I Think is better split in lower and upper body because you remove local fatigue (if i do back is hard for me go harder on a chest exercise, is easier go hard on a leg exercise), is tough on your cardiovascular system tho, i'm pretty conditioned, you should approce this metod carefully, i feel to suggest if you heartrate is below 125-130 bpm after one set you can superset, expect your heartrate to go at least 150-160 bpm, in my opinion is a pretty good indicator if i did an intense enough set, if i stay below 150 after a superset the set is not challenging enough and you need to raise something, load if it doesnt compromise your tecnique, tempo or reps.

[@davidlakes5087]

I hope that you will have a perpetual license / one-time lifetime purchase option available. Many of us despise the current trend of subscriptions for everything.

[@JamesPetroff]

I always do this. It is easiest to do at home, true. But you can easily do it in a commercial gym with machines. Usually you have people camping out on a bench or preacher and just sit there resting on their phones like a**holes. So just use the converging chest machine (which they never use because they think free weights are superior on account of them being a**holes). Then superset with seated or dumbell row or pulldown. Just a couple work sets to failure then pick another couple exercises for upper chest or traps. Get out of the gym in 45 minutes.

[@SmoothHandle]

My problems supersets is that I go hard on a given set, which leaves me somewhat gassed for the immediate second-half of the superset, irrespective of muscle group

[@sugmadic9115]

3:31 damn where did that come from💀

[@larryjones9660]

when people doing supersets just tells me they were not doing the first exercise hard enough... I train in a manor that my brain/cns also need the rest.

[@oommenthms2728]

That's incredible 🤩, I have always always always felt an urge to pair up bices&tris, quads/hams, tiban/calf, abs/erectors etc. just to feel the pump to a much higher sensation than traditional push day and pull day routine. I can rest in peace now 😇 after knowing all this validated information from these studies.

[@JenovaImproved]

There's no way i could go close to failure on exercise 1, then properly get close to failure on exercise 2, because I'll hit cardiovascular failure first.

[@somerandomgamer1260]

this must be why im bigger than all my friends. Ive been using antagonistic super sets as a time savings technique and pump preserving technique for literally a decade. Soimething about going from one set to the next just feels so good. You get an insane pump across multiple muscle groups and it becomes kind of addicting to keep the pump going.

[@stopplzs]

pump means nothing for muscle growth

[@NineZeta]

I swear I must have watched hundreds of muscle building videos but my biceps haven't gotten bigger at all.

[@dosusama]

so, superset antagonist muscles, rest 30 to 60 seconds between them, rest arround 2 minutes between sets, focus on lengthened parts of the exercises, control the negative. FIND MORE, WE NEED TO CONSUME, WE NEED TO OVERCOME.

[@josemarialaguinge]

Actually interesting beyond those can't do it because of a too busy gym.

[@BlackSpice]

This is also good cardio if you do the reps fast

[@jeffbunnell9961]

Milo what are your thoughts on doing DB Pullovers across the bench, keeping hips down-- is it better for lat hypertrophy? This is how NH says one must do them, does it matter? Or just better for serratus anterior and "ribcage expansion"

[@109267r]

But what if I LIKE being in the gym and I don't want to leave after just 40-60 minutes?

[@idanyakobson4170]

8:00 never let them know your next move

[@thynaruto]

I’ve done only superset in the last two months. All session last less than 1 hour and my performance is not impacted compared to the past where each session last like 1.5-2 hours

[@monsieurene3366]

Wasn't that the Mike Israetel throwing up? Good one!

[@EyeIn_The_Sky]

Isn't all you are doing is interleaving one set for a muscle group rather than doing all the sets for one muscle group and moving onto another. Is this not just a different way of doing (for example) 3 sets of Bench followed by 3 sets of seated rows but instead doing 1 set of Bench then one set of rows 3 times? What you are basically saying is if you work a muscle group there is a good chance it will grow (assuming the same rest time in between both approaches)?

[@Buchinator12]

I can see the worth in this if you're doing an upper lower split and are doing it for general health/fitness and maybe bodybuilding? but if you're training for strength and are doing say a push pull legs split or have any heavy compound lifts and are training them for strength this is kind of hard to incorporate other than on leg days for accessory movements. Exercise selection is also a big issue, one of the exercise combinations I found that worked well with this was an ez-bar skullcrusher into ez bar curls (arms in front of torso), ideal would be if you had a preacher setup but you're already taking up a bench for the skullcrushers, pull ups+ dips/push ups I can also see working well but try getting a free leg extension and leg curl machine at the same time

[@velinivanov607]

I watched this at 2x time speed for faster gain's !!!

[@AMan-vs4vs]

The only superset kids know is "insert machine name" + phone curls

[@IntelR]

yee bro kids these days am i right?

[@FelipeSantos-wu1uf]

I love superset but you need to workout at 5am for it to work.