Is it possible to build muscle and burn fat at the same time? From my experience, it can be done. There are many factor involved with building muscle and burning fat simultaneously such as diet, training, and sleep. One method that has worked for me is using superset.
What Are Supersets?
Supersets are when you do two different movements consecutively. The key is two do two movements that work opposite muscle groups. An example would be push ups followed immediately by rows. A bad example would be bench press followed by push ups. Supersets don’t always have to be done with opposite movements as long as the 2 movements don’t work the same muscles.
There’s a number of reasons why supersets are great for building muscle and burning fat at the same time. The muscle building benefits are obvious as you’re lifting a weight that’s challenging enough to build muscles for a good amount of reps, preferably 6-10 reps. This is the typical rep range used when building muscle. Since you’r working different muscle groups for each movement, you’ll still be in the muscle building range for each movement. Supersets work for fat loss because by being in constant motion, you keep your heart rate high for a longer duration. This is similar to when you’re doing an intense form of cardio.
Another benefit of supersets is that it saves you time. By doing two consecutive movements, you get more done in less time. The more you can incorporate supersets in your routine, the less days you’ll have to go to the gym since many muscle groups will be hit in each workout. I like to do this for my accessory lifts because the main lifts like squats bench press, and deadlifts require more energy and concentration.
Below is a workout I added to my routine when I was focused on building muscle and burning fat. I believe this workout set a good foundation for me as I’m currently focused on building strength.
1. Back Squats– With the back squat, I like to make the eccentric or lowering of the weight slow. The eccentric portion of a lift is when the most muscle tear occurs. Muscle tear leads to muscle growth once you recover. Once I reach the bottom position, I pause at the bottom for 3 seconds. You can also replace the back squat with the deadlift for this workout.
3 sets of 7 with a 1.5 minute rest in between each rep.
2. Legs and Back Superset: Bulgarian Split Squat and Bent Over Row
Bulgarian Split Squat– 6 reps
Bent Over Row– 7 reps
Rest for 1 minute
Repeat til you complete 3 sets
3. Physioball Hamstring Curl.
3 sets of 30 with a 1 minute rest in between.
4. Finisher: To end this workout, I usually do the jump rope or punching bag finisher that I mentioned in my previous post Finish Strong and Burn Fat! . You can use the kettlebell finisher too if your hips aren’t too tired from the squats and split squats.
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