Full Chest And Back Workout (Quick Bodybuilding Routine Using Supersets)

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In this video you'll see me do a quick chest and back workout using supersets. On this day I got to the gym very late and I had planned to do a bodybuilding routine with moderate reps.

I saw the clock and noticed I had only 30 minutes to complete this workout so I decided to superset all the chest and back exercises.

In the voice-over I go over what to do in these situations when you don't have time to do your full workout.

The big idea is that you don't want to fall into that "all or nothing" type of thinking and miss the whole workout.

Even in 30 minutes you can do a great workout in and stimulate muscle growth.

On top of that there's some good research on pairing up "opposite" muscle groups showing better results compared to the traditional doing all the exercise for one body part and then going to the next one.
http://www.ncbi.nlm.nih.gov/pubmed/15705035

The choice of exercise when you superset your entire routine is mainly based on convenience. So you wanna do pair 2 movements that you can easily switch between because you don't have a lot of time.

Additionally the key is to keep the rest period as low as you can in order to get as much volume as you can in the short time.

Typically you'd wanna rest as much as you need but in these situations you wanna keep it to a minimum. If you're curious how long to rest for your regular workout I've made an in-depth video on that going into the research at https://www.youtube.com/watch?v=pBWrtJRgn7M

So aside from supersets, exercise choices and rest periods what else is important.

Few things people get wrong is they skip the warm-up, which is very risky and long term it's not a good idea.

Aside from that you want to make sure to adjust the loads as needed because as you keep it short you can do about 10-15% less weight than usual.

That's normal, and we have to accept that as a consequence of keeping everything optimized and fast.

I've talked before about supersets in one of my previous videos so you can check that out at https://www.youtube.com/watch?v=HFIWdfruRak

Other convenient ways to shorten the workout would be:
- Dropsets
- Myo-reps
- Trisets
and Giant sets.

You can use all of these as tools per need. Although these fast workouts are good, they're not superior to a full workout where you can hit heavy weights, get plenty of rest between sets and progress steady over time.

So keep that in mind.

However it's better than nothing, doing 1 rep is better than doing 0 reps.

If it's a question between 20 minutes of training and 0 minutes go for 20 minutes and in the long run this will get you a lot of benefits.

The key is to get out of that "black and white" thinking, if you can't do a full workout you can still do something instead of delaying that workout for tomorrow.

And over time you're gonna accumulate a lot more volume than those who made excuses and skipped workouts.

Consistency is key and it beats perfection any day.

Hope you enjoy!

Let me know if you have any questions in the comments below.

Talk soon, Mario

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