Save Time In The Gym

Save Time In The Gym
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A common struggle with training consistently is time availability. If you find it hard to finish your workouts on time, then this post is for you. I will discuss 3 time-saving training tools you can use to shorten your workouts without sacrificing results.
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First, we have supersets. This refers to pairing 2 exercises that train opposing muscle groups. From research, we know that with supersets you can get the same volume done in a workout with less time spent and without impairing performance [1]. But a superset only works well when you use it on opposing muscle groups, like chest and back or biceps and triceps training. When you superset something like deadlifts and squats, this produces too much fatigue.
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Next, we have rest-pause sets. With rest-pause training, you take your first set close to failure, rest for 10-15 seconds, and then repeat the process 3-5 times without changing the weight. This allows you to accumulate volume in a time-efficient way. Research shows that muscle growth is at least the same if not better when you use rest-pause training on isolation lifts [2]. So if you want to finish your workouts quickly, consider rest-pause training.
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Lastly, we have drop-sets. A drop-set is a set in which you do as many reps as possible with a certain weight and then immediately lower the weight to “pump out” more reps. Research shows drop-sets are similarly effective as straight-sets [3]. So if you have a few sets to go in your training, doing drop-sets helps you save time. But also with drop-sets, I suggest using it only on simple isolation exercises at the end of a workout to prevent form breakdown.
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References:
1. PMID: 20733520
2. PMID: 28617715
3. PMID: 28130627