One of my favorite workouts for myself and my clients is a strength-training method developed by the National Academy of Sports Medicine known as strength endurance training.
Essentially, this is a hybrid form of superset training that helps improve stabilization, strength and endurance.
This training method entails the use of a superset technique where a more stable exercise (e.g., bench press) is immediately followed with a stabilization exercise with similar biomechanical motions (e.g., stability-ball pushup).
In other words, the first exercise is designed to primarily challenge strength, while the second is geared to improve stabilization. By combining the two, we benefit with greater endurance as well. And since there are two consecutive exercises/sets being performed, you burn more calories and, of course, have more body fat loss.
However, we're not limited to just fat loss. If muscle gain is the goal, this method works great as well. Training variables can be manipulated depending on which is a higher priority. If body fat loss is desired, utilize more complex/total-body strength moves (e.g., squat row/single-leg squat row) while keeping the repetitions around 10-12 per exercise. If muscle gain is desired, segmenting exercises per body part (e.g., seated row/single-leg dumbbell row) with each superset is more effective, keeping the repetitions at 8-10 per exercise (see training parameters at right).
Whatever your goal, these workouts are very challenging and well worth the effort. Countless combinations can be used, and once you get the hang of it, you'll be hooked, too!
Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 15 years' experience in the fitness industry. Contact him at firstname.lastname@example.org or www.championfit.net.