Improving strength and maximising muscle growth whilst spending minimal time in the gym is the goal for many lifters, and if anyone knows how to design an effective and efficient workout, it’s Arnold Schwarzenegger. In his latest Pump Club Newsletter, he shares a reciprocal supersets dumbbell workout that not only hits all your major muscles, but also in minimal time.
Reciprocal supersets are where you complete two exercises that target opposing muscle groups, one after the other, with no rest. Not only can supersets lead to similar results to traditional lifting, but the American Council on Exercise says that a growing body of research shows they can cut down workout time by 50%. “Just make sure you can handle the pace, and choose exercises that don’t compromise form under fatigue,” Arnold advises. “Select weights that take you within 1–2 reps of failure.”
