Making time for the gym can be a challenge, especially when life is pulling you in a million different directions. This has forced many of us to adopt time-efficient training practices, and that includes bodybuilding legend Arnold Schwarzenegger. In his latest newsletter, Schwarzenegger discussed a ‘specific’ super-setting method that builds muscle and can reduce your gym time by 36 percent.
Brick by brick, Arnold Schwarzenegger painfully sculpted his physique through careful nutrition and calculated training. These measures resulted in a legendary career, which he put a capstone on by securing seven Mr. Olympia titles.
At 76 years old, ‘The Austrian Oak’s’ resourcefulness is still on display as he explores new training adaptations. He still works out seven days a week, learning new and insightful ways to approach fitness. Now, he is offering a super-setting method that can save you a substantial amount of time.
Arnold Schwarzenegger Shares ‘Time-Efficient’ Superset Method to Build Muscle and Strength
Schwarzenegger reveals that just because your workouts are shorter, doesn’t mean you can’t build as much muscle as someone with more training time.
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“Trending Up: Time-Efficient Training
Just because your workouts are shorter doesn’t mean you can’t build as much muscle or strength as someone with more time to train.”
He pointed to a new study that discovered a specific method of super-setting exercises led to 36 percent less time spent in the gym.
“A new study found that a specific method of super-setting exercises can lead to impressive results despite spending 36 percent less time in the gym.”
He discussed ‘antagonist supersets’ which center around training opposing muscles in rapid succession with minimal rest. Some examples include a set of biceps followed by triceps, or sets of chest exercises coupled with back movements.
“The scientists studied the effectiveness of “antagonist supersets,” which is training opposing muscles back-to-back with almost no rest between exercises and then taking a longer break. For example, you might do a set of biceps followed by a set of triceps and then rest, or work your chest and then your back muscles (a favorite Arnold combination).
The participants trained for eight weeks, twice per week. One group did straight sets, resting 2 minutes after each set. While the superset group did one exercises, took a 20 second break, worked the opposite muscle, and then rested 2 minutes. Both groups performed full-body workouts and completed the same exercises.”
In the study, the superset group worked out for 44 minutes a day whereas the straight-set group spent 70 minutes in the gym. The kicker: both groups built comparable muscle, strength, and endurance.
“At the end of the study, both groups built a similar amount of muscle, strength, and muscular endurance — even though the superset group trained for 44 minutes per day, while the straight-set group was in the gym for 70 minutes.”
Schwarzenegger warned lifters that if they implement supersets, workouts will be more challenging as fatigue ramps up with shorter rest times.
“It’s important to highlight that the method of supersetting matters. Pairing other exercises together is unlikely to be as effective as antagonist muscles. And if you’re going to superset, be aware that your workouts will feel more challenging and fatiguing because of the shorter rest times.”
Having just received a pacemaker, training, health, and longevity have become top priorities for the bodybuilding icon. He opened up on training in a special interview with Navy SEAL Jocko Willink, underlining that fitness is an individual journey of self-discovery.
The next time you’re in a time crunch, try out Schwarzenegger’s supersetting exercise method. It might build you the same amount of muscle with far less time spent in the gym.
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