O2 Fitness Introduces You to Super Sets

Jan 07, 2013

Written by: Rowland Brand, Personal Trainer @ O2 Fitness Cary

Today, time is more precious than ever, and getting to the gym for 10 hours of training per week to do both the required strength work and cardio is near impossible. However, you don’t have to put in those kind of hours. If you can do 45-60 minutes of exercise 5 days per week and combine that with big diet changes you can get in amazing shape.

Try high intensity volume training!

High Intensity Volume Training

High intensity volume training looks like this:

When using weights, instead of performing 10-15 reps x 3 sets and waiting too long in between sets, try “super sets”, which is alternating with another exercise.

Sample Workout:

  • Bench press for 5 reps (pick the weight you can do for 10 reps).
  • Alternate with barbell squats for 5 reps (pick the weight you can do for 10 reps).
  • Do this x 6 circuits to give you a total of 30 reps on both exercises.
  • Try to complete this workout in 20 minutes.

Benefits of High Intensity Volume Strength Training

Performing the above workout will keep your heart rate really high, giving you a great cardio “fat burning” workout at the same time! In doing this, you will be getting your cardio and hard strength training done at the same time!

Super sets training is hard, but the results are fast and effective! Once you've completed one super sets exercise, pick another 2 superset exercises for the next 20mins. Try squats and dumbbell shoulders mixed in with pull-ups.

After a couple weeks introduce a 3rd superset to give 3 circuits in 60mins. You could finish with biceps and triceps the first time you try for a 3rd.

For a more detailed workout plan of how to train like this using high intensity volume strength training contact any O2 Fitness Personal Trainer!

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