Finding time to work out is a challenge for many of us. Whether you’re juggling work, studies, family responsibilities, or a packed daily schedule, setting aside a full hour (or more) at the gym can sometimes feel nearly impossible. Yet, the desire to build muscle and stay fit remains strong.
This is where superset training and circuit training can make a big difference.
Both of these training techniques have become increasingly popular for a good reason. They help you get more work done in less time, allowing for effective muscle growth without spending hours in the gym.
Let’s dive deeper into both superset and circuit training; how they work, how they contribute to muscle growth, and how you can combine them to create a powerful and efficient training routine.
Watch the full video on our YouTube channel:
5 Minute Superset Circuit Training Hack for Busy Professionals
What is Superset Training?
Supersets involve performing two exercises back-to-back with minimal rest in between. This method can be categorised into agonist-antagonist supersets and compound supersets. Agonist-antagonist supersets pair opposing muscle groups (e.g., biceps and triceps), while compound supersets focus on similar muscle groups (e.g., bench press followed by push-ups).
This structure allows muscles to work more intensely in a shorter period. For example, if you’re training arms, pairing a biceps curl with a triceps pushdown gives each muscle group some rest while the other works—without needing long breaks.
Research indicates that superset training can enhance muscle hypertrophy by increasing time under tension and overall training volume (Bickel et al., 2011). Additionally, reducing rest intervals may elevate metabolic stress, a key factor in muscle growth (Schoenfeld, 2010). For instance, a study by Pincivero et al. (2005) found that superset training led to greater muscle activation compared to traditional sets, suggesting that it may be more effective for muscle growth.
So not only is it time-efficient, but it also increases the quality of your workout. You’re not just doing more, you’re getting more out of each rep and set, potentially speeding up your muscle growth journey.
What is Circuit Training?
On the other hand, circuit training involves performing a series of exercises in succession with little to no rest between them. This method improves muscular strength and endurance and elevates cardiovascular fitness (Kelley et al., 2012). Circuit training can incorporate various modalities, including resistance exercises, plyometrics, and aerobic movements, adding diversity and engaging workouts.
The variety here is key. One moment you’re doing a squat, the next you’re doing push-ups, followed by some kettlebell swings or jumping jacks. It’s a full-body approach that keeps things interesting while pushing your limits.
The efficiency of circuit training lies in its ability to target multiple muscle groups in a single session, which can lead to substantial caloric expenditure and metabolic adaptations. According to a study by Wernbom et al. (2007), circuit training can produce similar hypertrophic responses to traditional resistance training while significantly reducing workout time. However, one can debate that it might not give the best bank for the buck when time is not the limitation.
In other words, while it’s perfect for people short on time, it may not always be the first choice for those who can spend more time focusing on individual muscle groups. Still, its value for fitness, endurance, and fat loss cannot be overstated.
RELATED:
Combining Supersets and Circuit Training
Combining supersets and circuit training can maximise training efficiency and volume. For example, a workout might consist of a circuit that includes agonist-antagonist supersets, allowing for minimal rest while ensuring strength and endurance are developed (Haff & Triplett, 2016). This approach can improve muscle growth due to the cumulative volume and intensity generated within a shorter time frame.
Practical Application
To implement these methods effectively, it is crucial to consider exercise selection and rest periods. A well-structured program might include 3-4 circuits of 2-3 supersets each, focusing on compound lifts for maximum muscle engagement, but to ensure safety, one may avoid the same practice with beginners. Resting 30-60 seconds between supersets can maintain intensity while allowing sufficient recovery to perform well in subsequent sets (Schoenfeld, 2010).
This structure allows flexibility while ensuring quality. Compound lifts like squats, deadlifts, bench presses, and pull-ups are great for building muscle across multiple joints and muscle groups. When combined with limited rest and smart superset planning, the training becomes both time-efficient and muscle-stimulating.
However, it’s important to recognize that not all fitness levels are suited to such intensity. Beginners should take a more cautious approach, starting with more rest and simpler combinations. As experience grows, intensity and complexity can be increased accordingly.
ALSO READ:
- Mobility Training: The Missing Link in Your Fitness Routine
- Powerlifting vs. Bodybuilding: The Difference You Need to Know
- Does Foam Rolling Improve Recovery Between Resistance Training Sessions?
Conclusion
In conclusion, superset and circuit training offer efficient strategies for increasing muscle growth through enhanced volume and reduced workout duration. By incorporating these methods into a training regimen, individuals can achieve substantial results without a significant time commitment. As always, it is essential to tailor programs to individual fitness levels and goals to maximise benefits and assess what approach suits us more and whether incorporating them is conducive to our existing training or goals.
Whether you’re a busy professional, a student with limited time, or simply someone looking to get more out of your gym session, incorporating supersets and circuit training can be a game-changer.
Remember: These time-saving training methods are not shortcuts; they are efficient and deliver effective results. With proper execution, they can help you build muscle, burn fat, and improve overall fitness—all without spending endless hours in the gym.
References:
Bickel, C. S., Van Horne, A., & Slade, J. (2011). Resistance exercise training and hypertrophy: A meta-analysis. Journal of Strength and Conditioning Research.
Haff, G. G., & Triplett, N. T. (2016). Essentials of Strength Training and Conditioning. Human Kinetics.
Kelley, G. A., & Kelley, K. S. (2012). Circuit training and hypertrophy: A review of the literature. Journal of Strength and Conditioning Research.
Pincivero, D. M., et al. (2005). Effects of resistance training on muscle activation. Journal of Strength and Conditioning Research.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research.
Wernbom, M., et al. (2007). The influence of frequency, intensity, volume, and mode of strength training on muscle hypertrophy. Sports Medicine.
