Have you ever wondered about how to make your strength training workout more time efficient and effective? Then it’s time to consider a high weight, low reps superset workout routine. The best way to build strength is by using a heavy weight that you can only lift for a few reps. Ideally you want to give your muscles plenty of time to rest between sets so that you avoid training to failure. However, this is terribly inefficient. This is where superset workout routines can be helpful. Rather than just resting between sets, you perform a different exercise. I’ve discussed my preferred way to combine high weight, low rep training with a superset workout in Fitness in a Flash and How to Get a Beach Body but thought it might be worthwhile to provide a little more flavor.
The other key to gaining strength is avoiding failure. You don’t want to perform a max lift every time you train. Rather, you want to condition your muscles to complete a set number of reps without struggling. For example, I’d recommend performing 3 reps with a weight you could lift 4-5 times. This promotes myofibrillar hypertrophy rather than sarcoplasmic hypertrophy. The concept is an important distinction when it comes to focusing on muscle size vs. strength. As discussed in Visual Impact Muscle Building, the best way to gain muscle size is through sarcoplasmic hypertrophy (high rep training to failure). However, since sarcoplasm is a fluid, the best way to increase muscle density and strength is through myofibrillar hypertrophy (low rep training avoiding failure).
One final point about high weight, low rep training. I prefer to perform a warm up set to prime my muscles. Rather than jumping in and using a heavy weight for 3 reps, I’ll use a weight 20-30% lighter and perform 5 reps. However, I mentally pretend that I’m lifting more and do slower reps to condition my muscles not to fail. Essentially you’re teaching your nervous system that you can lift heavy weights. Note that I like to perform 5 reps even though I train with 3 reps. I’ve found that if I get used to performing 3 reps that my body sometimes wants to stop at 2 reps. By teaching it to perform 5 reps, 3 reps seems easier with the heavy weight.
Craig Ballantyne of Turbulence Training describes supersets in this video:
So supersets can be really valuable when you are performing low rep training because you want to give your muscles adequate rest time between sets. Rather than talking to friends, listening to music, watching TV, or just spacing out between sets, you can actually make use of that rest time to perform a different exercise. While you would ideally pair an upper body exercise with a lower body exercise, all my lower body work is done on a separate day in the form of HIIT and plyometrics. I instead choose to pair a pushing exercise with a pulling exercise. I also pair a dumbbell exercise with a barbell exercise to make it easier to switch weights.
0:00 Incline Dumbbell Press: 5 Reps (Warm-Up)
0:30 Increase dumbbell weight in preparation for next incline press set
1:15 Standing Barbell Bicep Curls: 5 Reps (Warm-Up)
1:45 Increase barbell weight in preparation for next curls sets
2:30 Incline Dumbbell Press: 3 Reps
3:00 Change dumbbell weight in preparation for next superset
3:45 Standing Barbell Bicep Curls: 3 Reps
4:15 Change barbell weight in preparation for next superset
5:00 1 Minute Rest
6:00 Begin Next Superset
As you can see, I still get 2 minutes rest between sets and have a more productive workout by compressing 2 exercises into 5 minutes. I only perform 2 sets but you could easily perform 5 or even 10 sets if your goal is to get really strong.
Here is how my superset workout routine is laid out:
Superset 1:
Incline Dumbbell Press
Standing Barbell Bicep Curls
Superset 2:
Close Grip Barbell Bench Press
Sitting Dumbbell Curls
Superset 3:
Standing Barbell Shoulder Press
Renegade Rows
That’s it; a pretty simple 15-20 minute superset workout routine. Rather than performing more sets of these exercises, I prefer to perform bodyweight circuits, kettlebell exercises, and/or boxing to promote increased HGH levels. If you just plan on doing supersets alone without additional conditioning, then I’d recommend substituting pull-ups or another compound pulling exercise for curls.
High Weight, Low Reps
If you’re focused on gaining strength, then I’d highly recommend combining high weight training with low reps. Muscle fibers experience the most growth when using heavy weights. Quite obviously, you’ll be able to lift heavier weights if you perform lower reps. Therefore, I recommend performing 1-3 reps per set.The other key to gaining strength is avoiding failure. You don’t want to perform a max lift every time you train. Rather, you want to condition your muscles to complete a set number of reps without struggling. For example, I’d recommend performing 3 reps with a weight you could lift 4-5 times. This promotes myofibrillar hypertrophy rather than sarcoplasmic hypertrophy. The concept is an important distinction when it comes to focusing on muscle size vs. strength. As discussed in Visual Impact Muscle Building, the best way to gain muscle size is through sarcoplasmic hypertrophy (high rep training to failure). However, since sarcoplasm is a fluid, the best way to increase muscle density and strength is through myofibrillar hypertrophy (low rep training avoiding failure).
One final point about high weight, low rep training. I prefer to perform a warm up set to prime my muscles. Rather than jumping in and using a heavy weight for 3 reps, I’ll use a weight 20-30% lighter and perform 5 reps. However, I mentally pretend that I’m lifting more and do slower reps to condition my muscles not to fail. Essentially you’re teaching your nervous system that you can lift heavy weights. Note that I like to perform 5 reps even though I train with 3 reps. I’ve found that if I get used to performing 3 reps that my body sometimes wants to stop at 2 reps. By teaching it to perform 5 reps, 3 reps seems easier with the heavy weight.
What Are Supersets?
A quick refresher on supersets. A superset involves pairing two exercises together and performing one after another. A competing superset utilizes the same muscle group while a non-competing superset uses different muscles. For example, a competing superset might involve performing bench press with chest flies, both of which work the pectorals. A non-competing superset might involve bench press with squats. Competing supersets really fatigue your muscles. The value in non-competing supersets is that you avoid fatigue while letting a different muscle group rest.Craig Ballantyne of Turbulence Training describes supersets in this video:
So supersets can be really valuable when you are performing low rep training because you want to give your muscles adequate rest time between sets. Rather than talking to friends, listening to music, watching TV, or just spacing out between sets, you can actually make use of that rest time to perform a different exercise. While you would ideally pair an upper body exercise with a lower body exercise, all my lower body work is done on a separate day in the form of HIIT and plyometrics. I instead choose to pair a pushing exercise with a pulling exercise. I also pair a dumbbell exercise with a barbell exercise to make it easier to switch weights.
Superset Workout Routine
Here’s an example of how I combine high weight and low reps with supersets using incline press with dumbbells and standing bicep curls with a barbell. I’ve shown a timer so you can see how you still get adequate rest while completing two exercises in the time it generally takes to complete one.0:00 Incline Dumbbell Press: 5 Reps (Warm-Up)
0:30 Increase dumbbell weight in preparation for next incline press set
1:15 Standing Barbell Bicep Curls: 5 Reps (Warm-Up)
1:45 Increase barbell weight in preparation for next curls sets
2:30 Incline Dumbbell Press: 3 Reps
3:00 Change dumbbell weight in preparation for next superset
3:45 Standing Barbell Bicep Curls: 3 Reps
4:15 Change barbell weight in preparation for next superset
5:00 1 Minute Rest
6:00 Begin Next Superset
As you can see, I still get 2 minutes rest between sets and have a more productive workout by compressing 2 exercises into 5 minutes. I only perform 2 sets but you could easily perform 5 or even 10 sets if your goal is to get really strong.
Here is how my superset workout routine is laid out:
Superset 1:
Incline Dumbbell Press
Standing Barbell Bicep Curls
Superset 2:
Close Grip Barbell Bench Press
Sitting Dumbbell Curls
Superset 3:
Standing Barbell Shoulder Press
Renegade Rows
That’s it; a pretty simple 15-20 minute superset workout routine. Rather than performing more sets of these exercises, I prefer to perform bodyweight circuits, kettlebell exercises, and/or boxing to promote increased HGH levels. If you just plan on doing supersets alone without additional conditioning, then I’d recommend substituting pull-ups or another compound pulling exercise for curls.
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