Feel the Burn in 20 Minutes or Less

We all have days when squeezing in a workout seems almost impossible between the kids, work and running errands. But as a dedicated individual you look for an answer. Well, look no further. I have a great solution for you!

When I need a quick but effective workout I turn to supersets.

Why superset?

No only does super-setting save you time, but it can help you achieve better results. When performing supersets, you activate more muscle fibers and put a different kind of stress on the target muscle group. Plus, your body will adapt to doing the same routine day in and day out, which can lead to the dreaded plateau. So, mix a superset workout into your strength schedule every now and then to give your body the shock it needs to keep developing.

How do I perform supersets?

Super-setting literally means to jump from one exercise set to another with little to no rest in between. Here’s how to get started:

- Plan which muscle group(s) to work that day.

- Map out a series of exercises (four to six is enough). For example, if your focus is chest, you may perform an incline bench press, decline bench press, chest flyes and incline dumbbell flyes.

- Start with the first exercise and complete a full set.

- Immediately begin the next exercise and complete a full set of that one. Continue until you have finished a full set of each exercise on your list.

- Rest for a minute or two and catch your breath.

- Repeat two more times for a total of three sets of each exercise.

In mere minutes you will have crushed your chest and can walk out the door, barely able to lift your arms. Follow these steps with any muscle group for a super workout in 20 minutes or less!

Get fitness and sports nutrition tips from personal trainer Deniz Duygulu, an International Federation of BodyBuilders Men’s Physique pro athlete. Like Deniz onFacebook  to watch videos demonstrating correct form and for advice on fueling effectively.

About Heavily Armed

Get fitness and sports nutrition tips from personal trainer Deniz Duygulu, an International Federation of BodyBuilders Men’s Physique pro athlete.

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One comment on “Feel the Burn in 20 Minutes or Less

  1. silver price says:

    I say do WHOLE BODY workouts every day. Like the 5×5: squat, bench, row / front squat, standing press, chins or oly lifts and strength: snatch, squat, dip / clean, press, snatch-grip dead / jerk, front squat, pend row rarely go to failure, and alternate lighter days/exercises with higher intensity. For example, maybe have a workout with a very stressful squat session which leave your legs sore and you just run through the motions on the bench and row, then the next day/workout, do a moderate weight for squatting, and then beat the out of your chest and lats. Idea behind this is: You can hit the whole body 3-5 times a week without overtraining – as opposed to just once a week if you’re doing a normal split where you do say 5 leg exercises and are then super sore for 3-5 days. This means you build up 150-250 workouts for each muscle group a year as opposed to just 50. In the workouts where you use a moderate weight, you can work on form and flush the muscle with blood (and nutrients) and develop the neuromuscular skill and flexibility. You heal up faster and increase metabolism with daily whole body workouts. Take of days when you feel blown out or just do 20mins cardio and stretching to promote healing.

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