Get the most out of every minute in the gym with this time-saving workout hack. Supersets are one of my favorite methods for efficient yet intense training. 

Today, I dive into the research on supersets from a 2020 study on balancing efficiency and volume. Discover the ideal rest interval between sets that allow your muscles to recover without dragging out your workout. Learn my favorite power and strength superset combinations for gaining muscle and explosiveness.

Expect to learn:

• Why supersets enhance intensity while saving time
• How short/long rest periods affect workout volume
• The “sweet spot” self-selected rest time backed by science
• Sample supersets that target power, strength, and muscle growth
• How to structure a complete workout using the superset method

Start AIM7 for Free

Get my weekly newsletter - Adaptation.

Paper: The Effect of Different Rest Intervals Between Agonist-Antagonist Paired Sets on Training Performance and Efficiency

Quotable moments:

"Supersets are a dynamic way to structure your workout." - Dr. Erik Korem

"The sweet spot was this self-selected rest period. Which strike the balance between time and volume." - Dr. Erik Korem

"I usually pair two power exercises. So like a really violent kettlebell swing with like a dynamic push up for maybe my power section." - Dr. Erik Korem

ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

SUPPORT & CONNECT

Instagram - https://www.instagram.com/erikkorem/

Twitter - https://twitter.com/ErikKorem

LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/

Facebook - https://www.facebook.com/erikkorem

Website - https://www.erikkorem.com/

Newsletter - http://link.aim7.com/adaptation-newsletter

 

See omnystudio.com/listener for privacy information.