ONE OF THE MOST effective methods to pack even more movement into your workout session is to use a superset structure. For those not well-versed in gym jargon, that means you’ll perform one exercise, then immediately move into a second one without pausing to rest. After you complete both, you rest, then repeat. It’s the type of protocol that allows you to train quickly and efficiently—and it’s a favorite technique for trainers like Mat Forzaglia.
Supersets are one of the approaches that Forzaglia uses in his new workouts for the All Out Studio 20-Minute Muscle program, available for Men’s Health MVP Premium members. These quick-hitting sessions will help you pack on muscle without wasting your time, giving busy guys go-to routines.
Here, Forzaglia demonstrates one of his top pairings, the Seesaw Superset. The series will challenge your arms, shoulders, and core. “This is a great, effective superset one, to maximize our time under tension, maximize the muscle groups we’re loading, but also to get a nice core stimulus, focus on our posture throughout both exercises,” he says.
How to Do the Seesaw Superset
Perform exercise A for the prescribed number of reps, then immediately shift into exercise B. Finish those reps, then rest for a minute before the next round. Perform for 3 to 4 total rounds.
A. Seesaw Biceps Curl
12 to 15 reps
Start by hitting your biceps with this curl variation.
How to Do It:
- Get into a high-kneeling position, holding a pair of dumbbells. Squeeze your shoulders, abs, and glutes to create tension.
- Shift the dumbbells to a supinated position, with your hands facing out, and raise one arm up to the top of a curl position near your shoulder.
- Lower the weight down. Simultaneously use the opposite arm to curl up, switching the positions.
- Continue alternating arms for the remainder of the set.
B. Seesaw Shoulder Press
12 to 15 reps
Shift the weights up to move the focus to your shoulders. You’ll also get your triceps involved as you press the dumbbells up.
How to Do It:
- Stay in the same tall-kneeling position as the previous movement.
- Raise the dumbbells up to shoulder height. Press one arm straight up overhead and keep the other held at your shoulder.
- Lower the weight down to shoulder height while simultaneously pressing up on the other side.
- Continue alternating your arms for the remainder of the set.
Want more movements like this from Forzaglia? Check out his entire 20-Minute Muscle series, available on All Out Studio for Men’s Health MVP Premium members.
Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.