Strength and Conditioning Tip: Superset Big Lifts with High Intensity Conditioning!

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If you’re looking to get the best return for your efforts in the gym (and I’m sure you are), then you better listen up.

It’s all about building muscle and reducing body fat.  In order to effectively do both, and yes you can do both, you need to bring the two worlds together.

What I mean is, if you want to get strong and build lean muscle, you need to do big compound lifts.  And if you want to efficiently burn fat while maintaining hard earned muscle, you need to do high intensity cardio – or conditioning as I like to call it.

to burn fat while maintaining hard earned muscle, you need to do high intensity cardio. Click To Tweet

However, if you really want to maximize your time and effort, combine these two training methods to make for some really potent supersets!

For example, instead of doing 4 sets of 10 on the bench press and then hopping on the bike for 20 minutes after, you could do a set of bench press followed immediately by 250m on the rower at a hard pace.  Repeat for 4 sets and now you have not only a high intensity workout but you’ll cut your workout time in half!

By simply combining big lifts with high intensity cardio, you can take your workouts to the next level.

Give these 2 supersets a try next time you’re at the gym:

Workout 1

4 sets:

1a. Deadlifts 8

1b. Burpees 10

rest 90 sec between sets

Workout 2

4 sets:

1a. Back Squats 8

1b. Row 250m

rest 90 sec between sets

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You’re gonna have to get out of your comfort zone a little but you can thank me when you’re all nice and chiseled!

Keep lifting,

Isaac Payne



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