The Smartest Workout Hack (NEW Study)
Summary
TLDRA recent study reveals that 'antagonist paired supersets' can lead to the same muscle growth in 40% less time compared to traditional workouts. The technique pairs exercises targeting opposing muscle groups, reducing fatigue impact and potentially enhancing performance. Despite initial difficulty and nausea reports, proper rest and gradual adaptation can make supersets an efficient and effective workout strategy for muscle growth, supported by additional studies and acute research.
Takeaways
- π‘ The 'Workout Hack' technique, specifically the antagonist paired superset, can lead to the same muscle growth in 40% less time compared to traditional training methods.
- ποΈββοΈ Both traditional and superset training groups in the study performed the same exercises, with the only difference being the use of the superset technique.
- π In the antagonist paired superset group, participants rested for 20 seconds between sets of opposing muscle groups, followed by a full 2-minute rest before repeating the sets.
- π The study found that both groups achieved similar growth in targeted muscle groups and overall fat-free mass, with the superset group spending 36% less time in the gym.
- π The performance in terms of how much weight could be lifted was also similar between the two groups, indicating that supersetting did not hinder performance.
- π€ A caveat of the superset technique is that it was initially perceived as more difficult and nauseating for some participants, suggesting a need for adaptation and possibly longer rest periods initially.
- π Antagonist paired supersets involve exercises targeting muscles with opposing functions, which can potentially enhance performance through a mechanism called reciprocal inhibition.
- π Non-overlapping supersets are a more flexible approach, involving exercises that do not share the same muscle groups, and require sufficient rest to maximize performance.
- π The script references additional studies supporting the effectiveness of antagonist paired supersets and non-overlapping supersets for muscle growth and performance.
- π Supersets can significantly increase time efficiency in workouts, allowing for nearly double the volume of training, which recent research suggests could lead to increased muscle growth.
- π οΈ The script provides practical advice on how to implement supersets for maximum muscle growth and time-saving, including selecting appropriate exercises and adjusting rest periods.
- π± Mention is made of an app called 'myapt' that could potentially assist with workout planning, though it is not yet launched.
Q & A
What is the 'Workout Hack' mentioned in the script that could help gain muscle in 40% less time?
-The 'Workout Hack' referred to in the script is the antagonist paired superset technique, which involves performing exercises targeting opposing muscle groups back-to-back with minimal rest.
What were the exercises performed by both the traditional training group and the workout hack group in the study?
-Both groups performed the lat pull down, Smith machine bench press, seated leg curl, leg extension, dumbbell biceps curl, and cable triceps pushdown.
What was the main difference between the traditional training group and the superset group in terms of their workout routine?
-The main difference was the use of the superset technique. While the traditional group rested for 2 minutes between sets, the superset group performed one set of an exercise, rested for 20 seconds, then immediately performed a set of another exercise before resting for 2 minutes.
How did the muscle growth and overall performance of the superset group compare to the traditional group in the study?
-The muscle growth and overall performance were similar between the superset group and the traditional group, despite the superset group spending around 40% less time in the gym.
What were some of the initial challenges reported by participants when they first tried the superset technique?
-Participants initially found the superset technique slightly harder than traditional workouts, rating the difficulty of the superset workouts about one point higher on a scale of 0 to 10.
What side effect was reported more frequently in the superset group compared to the traditional group?
-Nausea was reported twice as often in the superset group, likely due to the higher intensity of the workouts in a shorter amount of time.
What advice is given for those who experience nausea when first incorporating the superset technique?
-The advice given is to take a bit more rest than usual when first incorporating the superset technique to help offset the increased intensity.
What are the two types of supersets mentioned in the script, and how do they differ?
-The two types of supersets are antagonist paired supersets and non-overlapping supersets. Antagonist paired supersets involve exercises targeting opposing muscle groups, while non-overlapping supersets involve exercises that do not share the same musculature.
How can the superset technique potentially improve performance according to the script?
-The superset technique can potentially improve performance through a physiological mechanism called reciprocal inhibition, where the antagonist muscles are less resistant, allowing for potentially stronger performance.
What is the 'myapt' app mentioned in the script, and how can it help with workout planning?
-The 'myapt' app is described as a training app that acts as a coach in your pocket, providing time-efficient workouts and splits, and is designed to take your training to the next level by optimizing your exercise routine.
What is the recommended rest time between sets when using the superset technique for isolation movements and compound movements?
-The recommended rest time is around 30 to 60 seconds for isolation movements and closer to 60 seconds for compound movements when using the superset technique.
What is the potential muscle growth benefit of using supersets according to the latest research mentioned in the script?
-According to the latest research, using supersets can nearly double time efficiency from workouts, potentially allowing for nearly twice the volume and, based on a meta-analysis, around 50% more muscle growth.
Outlines
πͺ Muscle Growth Efficiency with Antagonist Paired Supersets
This paragraph discusses a study on the effectiveness of a workout technique called antagonist paired supersets, which allows for the same muscle growth in 40% less time compared to traditional training. The study involved highly trained participants who performed the same exercises for 8 weeks, with the only difference being the use of supersets. Exercises included in the study were lat pulldowns, bench press, leg curls, leg extensions, bicep curls, and tricep pushdowns. The superset group performed one set of an exercise, rested for 20 seconds, then performed the paired antagonist exercise, and rested for 2 minutes before repeating the cycle. The results showed similar muscle growth for biceps, triceps, quadriceps, hamstrings, and overall fat-free mass, with the superset group spending 36% less time in the gym. The paragraph also notes that while the superset technique was initially perceived as more difficult, participants adapted over time. Additionally, a higher rate of nausea was reported in the superset group, suggesting a need for more rest when first incorporating this technique.
π Superset Research Findings and Practical Application
The second paragraph delves into the research findings on supersets, highlighting that four chronic studies and four acute studies have found similar muscle growth and performance between supersets and traditional training. It explains the types of supersets: antagonist pair supersets, which target opposing muscle groups, and non-overlapping supersets, which involve exercises that do not share the same muscle groups. The benefits of antagonist paired supersets include reduced fatigue impact and potential performance enhancement through reciprocal inhibition. Non-overlapping supersets offer flexibility and time efficiency. The paragraph also addresses concerns about planning superset workouts and introduces 'myap', a training app that promises to optimize workout efficiency. It concludes with advice on how to effectively implement supersets for maximum muscle growth and time saving, including selecting appropriate exercises, determining rest periods, and adjusting rest times when starting with supersets.
π οΈ Creative Supersetting Strategies for Busy Gyms
The final paragraph offers practical advice for those who find supersetting impractical due to gym constraints or equipment availability. It suggests considering equipment requirements when selecting exercises for supersetting, as matching equipment needs can facilitate the process. Examples provided include pairing exercises that use dumbbells, such as chest and back exercises, or biceps and triceps exercises. The paragraph emphasizes the importance of creativity in making supersetting work in any gym environment. It also acknowledges the efforts of the speaker and their team in creating informative and engaging content, encouraging viewers to like, subscribe, and support their channel for more valuable insights.
Mindmap
Keywords
π‘Muscle Growth
π‘Workout Hack
π‘Antagonist Paired Superset
π‘Traditional Training
π‘Training to Failure
π‘Fat-Free Mass
π‘Nausea
π‘Reciprocal Inhibition
π‘Volume
π‘myapt
π‘Non-Overlapping Supersets
Highlights
A study found that muscle growth can be achieved in 40% less time using an antagonist paired superset technique.
Participants in the 'Workout hack' group experienced the same muscle growth as the traditional training group but spent less time in the gym.
The antagonist paired superset technique involves performing one set of an exercise followed by another set of an exercise targeting an opposing muscle group.
Both the traditional and superset groups performed the same exercises over 8 weeks with the only difference being the superset technique.
In the superset group, participants rested for 20 seconds after one set before moving to the opposing muscle group's exercise.
The study revealed that the superset group achieved similar muscle growth and overall fat-free mass compared to the traditional group.
The superset workout took 36% less time on average, without affecting the amount lifted during the workout.
Highly trained participants, who have been lifting for over 3 years on average, benefited from the time-saving superset approach.
Initially, participants found the superset technique slightly harder, but this difficulty lessened over the course of the 8-week study.
More participants in the superset group reported feeling nauseated, possibly due to the increased work rate.
To mitigate the nausea issue, it's recommended to take more rest when first incorporating the superset technique.
Multiple studies have shown that antagonist paired supersets can lead to the same growth in significantly less time.
Acute studies also support the effectiveness of supersets, showing similar performance between superset and traditional training.
The myapt app is mentioned as a tool to help with workout planning, suggesting efficient exercises and splits for time-saving workouts.
Antagonist paired supersets have unique benefits, such as reduced fatigue impact from one exercise on the other and potential performance improvement through reciprocal inhibition.
Non-overlapping supersets involve exercises that do not share muscle groups and have shown favorable results with sufficient rest.
Supersets can nearly double workout time efficiency, allowing for nearly twice the volume, which may lead to increased muscle growth.
Guidelines for supersetting include selecting exercises that do not target the same muscle groups and adjusting rest periods accordingly.
The video provides tips for making supersets practical in any gym environment by considering equipment requirements.
The video concludes with a call to action for viewers to like, subscribe, and stay tuned for more informative content.
Transcripts
this technique could help you gain
muscle in 40% less time in our recently
pre-printed study highly trained
participants experien the same muscle
growth in both the traditional training
group and the workout hack group The
Workout hack group spent around 40% less
time in the gym the workout hack we
tested is called the antagonist paired
superet at the end of the video I'll
give you my advice on how to use this
technique but first I'll let Ryan BG
lead author on the study explained the
surprising findings from our recent
study both the traditional and Su SEC
groups performed the same exercises for
8 weeks specifically they did the lap
pull down the Smith machine bench press
the seated leg curl leg extension
dumbbell biceps curl and cable triceps
push down the only difference between
the groups was the use of the super set
technique sets reps training to failure
Etc were all equated in the traditional
group participants simply rested for 2
minutes between queen sets for every
exercise performing all the sets for one
exercise before moving on to the next
for the super set group let me use the
lat pull down and Smith bench press as
an example in the antagonist paired
superet group participants performed one
set of lat pull Downs followed by 20
seconds of rest then did a set of Smith
machine bench press once they were done
with their set of bench press they
rested for a full 2 minutes just like a
traditional grou once they were done
resting they performed another set of
lap pull down followed by a set of bench
20 seconds later this is how all
exercises were done in a study the pull
down was suers seted with a SPI machine
bench press the dumbbell bicep curl was
super seted with the tricep push down
the seated light curl was suers seted
with light extension both groups
achieved similar growth of the biceps
triceps quadriceps hamstrings and even
overall fat-free Mass but the suet
workout took 36% less time on average
how much they were able to lift during
the walkout was also similar so
suggesting performance didn't get hurt
by su setting the two movements before
you even say anything these were well-
Tred participants on average they've
been lifting over 3 years this suggests
that even if you've been training for a
while antagonist paired super sets could
help you save time in the gym there are
a few caveats you need to consider about
this study though first when
participants first tried the super setw
account they did find it slightly harder
than the same session non super seted
the participants rated how difficult
they felt each training session was
overall using a scale of 0 to 10 with 10
signifying Max effort and on average
they rated this superet workout to be
more difficult than the traditional
workout by about one point however when
these difficulty ratings were averaged
across all training sessions of the 8we
study period the ratings tended to be
more similar between groups this
suggests that while super sets might
initially make your walkout feel however
you do get used to it second around
twice as many participants reported
being nauseated in the suet group
compared to the traditional group this
probably has to do with walk rate you're
doing the same walk and less time
meaning you're working harder per minute
of time spent working out to remedy this
issue when first incorporating the
superet technique take a bit more rest
than you usually would I'll give
specific recommendations for this by the
end of the video now I hear you saying
this is just one study I'll stick with
what bodybuilders have been doing for
decades sure and enjoy eating double
your body weight and protein and killing
your significant other fortunately
though this isn't the only study showing
that antagonist paed super sets can give
you the same growth in up to 50% less
time there are three other studies
showing this too another study published
just a month ago by Iverson and
colleagues also found similar strength
gains and increases in fat free Mass
between a traditional group and a
superet group The suet group super seted
bench press with seated rows and leg
press with lot pull down whereas the
traditional group performed each
exercise on its own in a study by think
at all they had untrained participants
performed banded biceps and tricep
exercises either as a superet or
separately in a traditional fashion yet
again both groups observed similar
increases in muscle size finally a 2021
study by pring colleagues had
participants performed the seated leg
curl and leg extension either separately
or as a superet the traditional group
took nearly twice as much time to finish
the walk out only to get similar muscle
Ruth as the superet group we also have
at least four acute studies AKA oneoff
studies where participants perform
either a traditional workout or the same
blackout simply super setting movements
that don't overlap in terms of the
muscle groups being targeted one of
these studies looked at a leg extension
and leg curl whereas the other three
superseded two big compound movements
for the leg extension and leg curl 0 to
60 seconds of rest between the light
extensions and leg curl was sufficient
to maximize performance on the leg curl
where the studies compound movements
best performance was generally seen with
1 to 3 minutes of rest between sets so
if you're super setting two compound
movements rest a bit more than if you're
super setting isolation movements
however across all studies similar
performance was observed with super sets
compared to traditional training but I
hear you saying Dr Milo I appreciate the
advice and of course I want my workouts
to be insanely effective and time
efficient but I don't want to do all the
thinking will take to plan that out
isn't there something that can just do
that for me luckily for you there is
it's called myap myap is a coach in your
pocket a training app we've been walking
on behind the scenes for years it's by
far the smartest app out there and will
take your training to the next level for
example if you're someone who's busy
with work and family and can't spend
much time in the gym it will give you
the most time efficient bang for your
buck exercises and split so you don't
need to live in the gym to keep making
progress go to myod app.com and sign up
with your email to be notified when
myapt finally launches in the next few
months back to Super sets in summary
four chronic studies found similar
muscle growth and four cute studies
found similar performance between super
sets and traditional training but you
need to use the right kind of superet
all these studies used one of two types
of super sets antagonist pair super sets
or non-overlapping super sets super
setting simply refers to interspersing
sets of two different exercises you do a
set of exercise a then exercise B then
exercise a Etc in the first type of
superset antagonist paired supersets you
suet two exercises targeting antagonist
muscles with opposing functions since
they perform opposite functions petig
from one exercise shouldn't impact
performance on the other as a rule of
thumb antagonist muscles are on the
opposite side of your body your biceps
on the front your triceps in the back
your chest on the front your back on the
back your quads on the front your
hamstrings on the back you get the idea
these muscles perform opposite joint
functions here are some examples of
movements for these pairings that you
could use antagonist paired super sets
have a couple of unique benefits first
since they involve antagonistic motion
there's almost never an issue with
fatigue from one exercise impacting the
other second using this type of superet
has sometimes been shown to improve
performance potentially through a
physiological mechanism called
reciprocal inhibition when you stand up
from a chair the antagonists to knee
extension and hip extension will
generally co-contract resisting knee
extension and hip extension you can
think of this as a tug of war while your
quads and roots are pulling harder
allowing you to stand up the antagonist
muscles are resisting the movement
somewhat when you perform antagonist
suers sets you tire out the antagonist
muscles enhancing performance as if the
opposing team decided to tap out during
the tug of wall as a result you might
feel a bit stronger using this type of
superet the second type of superet not
overlapping suets is a bit more flexible
instead of targeting perfectly
antagonist muscles non-overlapping
supersets simply involve two exercises
that do not overlap in terms of
musculature being used as an example a
calf raise and a lateral raise or a
squat and a bench press would be
non-overlapping suets these have been
studied a bit less but have also
generally found favorable results
provided sufficient rest is taken
importantly this type of superet is much
more flexible since you can superet most
isolation movements saving a ton of time
on the tail end of your
workouts super sets can help you save a
ton of time but honestly they can also
help you grow more muscle most people
have some type of cap on how long they
can spend in the gym if you're like um
no I don't you don't yet some of the
latest research that may or may not be
out at the time of this video suggests
that we want to be doing a a lot of
volume if we want to build as much
muscle as possible maybe all the way to
20 to 40 weekly sets for a muscle when
you count both direct and indirect
training most people will struggle to
get up there just in terms of time suets
allow you to nearly double time
efficiency from your workouts allowing
you to do nearly twice the volume if you
double volume say 10 sets a week per
muscle to 20 based on this most recent
metanalysis you might see around 50%
more muscle growth instead of gaining 5
lb of muscle this year you could gain 7
to 8 lb most people should be super
setting here is how to superet for
maximum muscle growth and time saving
select two exercises to super set they
shouldn't Target the same muscle groups
if performance on one or both of the
exercises is taking a hit even with
ample rest you're probably picking two
exercises that do hit the same muscle
groups once you're warmed up perform a
set of the first exercise rest for
around 306 seconds closer to 30 seconds
for isolation movements that Target a
smaller muscle closer to 60 seconds for
compound movements that Target larger
muscles Performance Set for the second
exercise rest for another 30 to 60
seconds and perform a set of the first
exercise again repeat until all your
sets are done you can use the same rep
ranges you usually do though you may
need a bit more rest with sets of 15 or
more reps yes you could probably even
Tri set for greater time efficiency
something like a biceps triceps and side
Del movement work great when when you
first use antagonist or non-overlapping
super sets take a bit more rest than you
usually would by using this technique
you're increasing walk rate and walking
harder than usual resting a bit longer
initially offsets this which should help
here are some of my favorite super sets
you're welcome I hate you saying super
sets aren't practical I can superet X
and Y exercise in my gym I train in a
busy gym here's a trick that will almost
always let you superet two muscle groups
think about equipment requirements
whenever you train a muscle group you
have to pick an exercise different
exercises require different equipment
there's almost always a match in
equipment requirements between two
exercises for two different muscle
groups only have dumbbells chest and
back dumbbell presses and dumbbell row
variations biceps and triceps dumbbell
curve and overhead extensions D and Cals
dumbbell lader raises and stair calf
raises it's not that super sets are
practical you just need to get a bit
creative speaking of creativity me and
my team are working really hard on these
videos to bring you the best information
in the most easily adjustable and
entertaining manner possible so like the
D video And subscribe thank you so much
Dr mil wolf wolf coaching have a great
day
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