Maximise Workout Efficiency with Exercise Expert Tips

Maximise Workout Efficiency with Time-Saving Techniques

You may already be aware of various time-saving techniques in the gym, such as supersetting exercises or timing your rest periods to avoid doomscrolling. What we can all agree on is that getting in and out of the gym quickly is essential, especially when our days are jam-packed.

In a new YouTube video, exercise researchers Dr. Milo Wolf, PhD, and Dr. Mike Israetel, PhD, discuss the best techniques to cut your gym time by up to 40%. 'If you use the right training strategy, you can probably train less and grow more muscle,' explains Wolf. 'There's a recent technique we've researched a fair amount now called antagonistic paired supersets,' he notes.

The Study Overview

In their study, Wolf and Israetel compared upper body training using traditional sets with rest breaks between exercises and a superset approach that combines exercises into pairs. 'We saved two minutes every time because we're not resting two after each exercise, just two after the combination,' says Israetel.

Key Findings

Reflecting on the study results, Wolf shares, 'The superset group saved around 40% of total workout time. That's a meaningful amount.' Participants were surprised to find that even with reduced rest time, muscle growth remained unaffected.

Considerations

While this technique proves effective, it may not be suitable for heavy compound lifts due to the potential for fatigue. Additionally, some participants reported nausea from the reduced rest periods, indicating individual variability in response.

You can use the same training technique mentioned by following our non-overlapping superset workout here.