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(Image credit: Getty Images)
(Image credit: Getty Images)
1. Stop resting between warm-up sets
(Image credit: Getty Images)
(Image credit: Getty Images)
We can all relate to this. How many times have you done a set of light reps on the bench press and then taken a two-minute break, whether that be to check your phone or have a chat with someone? Probably a few times.
But, as Nippard rightly points out they’rejustwarm-up sets. “They shouldn’t have you anywhere close to failure,” he says in his Instagram video. Your muscles therefore won’t need a rest so Nippard says you can just go from one warm-up set to another, then rest before your first working set. “This should save you 10 minutes across the whole workout,” he says.
2. Start doing supersets
(Image credit: Shutterstock)
(Image credit: Shutterstock)
Supersetsare a great training method for those days you can’t commit to a long workout session, as they allow you to pack more into your training, but in a shorter time frame. Antagonistic supersets are what Nippard suggests, which is where you pair two exercises together that train different muscle groups, such as a bicep curl and tricep extension. This means while you’re working one, the other is resting and vice versa.
Supersets will, of course, increase the demands placed on your body so, while it probably isn’t wise to be doing themallthe time, they’re good for when you’re up against the clock.
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3. Use dumbbells
(Image credit: Getty Images)
(Image credit: Getty Images)
Before you immediately start thinking Nippard is trying to break you and the bench press up, he isn’t. But, what he is saying is thatbarbellsand machines aren’t the most time-sensitive pieces of equipment, which is true. “You can pick up a dumbbell a lot faster than you can set up a barbell or pick a machine, adjust it for your height, and then load it up with weight,” he explains.
Using apair of dumbbellsalso offers other benefits, such as training unilaterally and they often require greater stabilisation, meaning they can activate more muscle fibres. While Nippard does say they may not be as optimal as some machines in some cases, they will save you precious time.
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