With supersets, leisurely restsโthe time lazier guys spend checking Instagramโare gone. Instead, itโs back-to-back moves: one set of A, one set of B, rest, repeat. Plus, since you just crammed in double the work in half the time, thereโs no need to rush your rest periods between sets.
And supersetting isnโt just a time-saver. It can also boost testosterone for up to 24 hours post-workout, and lower levels of the stress hormone cortisol.
How it works
Using supersets provides more of an aerobic/cardiovascular challenge while allowing you to build muscular endurance. Youโll be overloading similar (rather than opposing) muscle groups, which will more effectively burn outโand blow upโevery portion of your biceps. At the end of the workout, youโll do pullups EMOM.
Youโll complete either three, five, or seven pullups in a minute (beginner: do three; intermediate, five; advanced, seven). Rest for the remainder of the minute.
Repeat this cycle for 10 total minutes for either 30, 50, or 70 pullups in just 10 minutes. Want more of a challenge?
Hold a dumbbell or medicine ball between your feet.
