TFM WEEKLY NUT
This week's highlights and best content in a nutshell

'Time' is always one of the first considerations I make when putting together a workout plan for one of my online or in-person clients. What's the least I can get them to do, with the least amount of time spent doing it, in order to get the biggest results.

One common misconception is that you need to be living in the gym to achieve a cover model physique. This just isn't true, and even if it were there's no point feeling like you're in shape if you don't have a life with it. I'm not sure about you but I'd rather not spend hours in the gym, and I'd rather be sharing a pizza with friends than sitting there eating a salad alone!

Just one way I help my clients save time in the gym are with supersets, or with 'triple-threat' sets...

Supersets are simply where two exercises are performed back to back. There are multiple ways you could do this, such as with rest in between, without rest, pre-fatigue supersets, post-fatigue supersets, antagonist supersets, the list can go on... That's stuff I think about that you just don't need to know.

What I like to call 'triple-threat' sets are a kind of superset, typically involving three variations of the same exercise. By changing the angle of the body or weight implement you can manipulate how the target muscles are being challenged. I've written plenty of articles about this, so just use the Google machine if you want to find out more.

Today I wanted to share with you three of my favourite upper body supersets (slash, triple-threat sets), so you can take them for a spin right away, increase your workout intensity and save yourself some time. These are all isolation-type supersets, so will typically work towards the back end of your workouts. Simply replace two of your regular isolation exercises with just one of these - yes they really can be twice as effective!

Feel free to reply to this email if you have questions about anything I've touched on today, or would like to discuss your own workout plan.

Barbells and brownies,
Gareth

SUPERSET 1: SHOULDERS

For a shoulders superset that'll hit them hard and build them bulletproof.

A1) Barbell Cuban Press x 8 reps, superset with
A2) Lateral Raise 1 and 1/4 x 12 reps
Repeat for 3 sets.

Barbell Cuban Press tips: Notice the range of motion with the Cuban press. Imagine someone pulling your elbows up with a piece of string. When the bar rotates over the head DON'T let your elbows drop (common mistake!). This goes for the way down too, keep your elbows up as you rotate the bar down. A properly performed Cuban press is descriptively hard, so don't get silly with the weights unless your technique is on point. The Cuban press helps veils the entire shoulder complex as well as those neglected external rotators. It's a good insurance policy for your shoulders.

Lateral Raise 1 and 1/4: The extra partial repetition helps to add some time under tension in the strongest position of a dumbbell lateral raise. Often this position is underloaded with a dumbbell, this is just one way to make sure your shoulders aren't let off the hook. I'm also using the scapular plane of motion to raise the dumbbells (about 30 degrees forward). This helps to isolate your shoulders in a more 'shoulder-friendly' position.

SUPERSET 2: TRICEPS

For a hard-hitting triceps builder and bingo-wings basher, give this triple-threat pushdown set a try!

Perform 6-8 reps of each triceps pushdown variation, then repeat for 2-3 sets.

Position 1 - Step back, stood upright. Emphasis on training the triceps Long-head in mid- to shortened position
Position 2 - Kneeling, upright. Emphasis on mid-range.
Position 3 - Kneeling, leaning forward. Emphasis on mid- to lengthened position.

Here I'm using a dual-rope setup. The dual rope allows a greater range of motion than when using a single rope. Now, I'm not encouraging you annoy other gym members by stealing the only two ropes, but if you do have some free then using two ropes make all the difference when performing pushdowns.

SUPERSET 3: BICEPS

To hit your biceps in all kinds of ways, this biceps burning triple-threat set is a must-try!

Complete 6-10 reps in each position, in sequence.

Position 1: Emphasis of biceps long head in the lengthened position
Position 2: Emphasis of loading in the mid-range
Position 3: Emphasis of loading biceps long head in shortened position

The bench stays where it is, for this reason it's a highly practical setup.

For a similar effect but without the bench try "Biceps Triple Threat no.1" HERE.