- A lot of exercise can be done in a given time period.
- Each muscle group has adequate recovery time.
- Heart rate remains high, affording some aerobic conditioning.
- The body becomes accustomed to intermittent high-intensity exertions, relevant to many sports.
18 physically trained men performed the following two exercises:
- Bench Pull - lie face down on a bench and perform a rowing movement to raise a barbell lying under the bench
- Bench Throw - Perform an explosive bench press movement throwing the bar upwards, using a specially designed machine that catches the barbell so it does not fall back down on the lifter
Even though the alternating sets took half as much time as performing 3 sets of one exercise followed by 3 sets of the other exercise, the subjects were able to handle as much weight for as many repetitions of each exercise in both types of routines. In addition, measures such as bench press throw height, peak power, peak velocity, and muscle electrical activity were the same for both routines.
While saving a lot of time, performing exercises in groupings worked the muscles as well as doing all sets of each exercise before going on to the next exercise. Thus, the grouping method enables a full workout to be performed in much less time or allows more work to be done in a given amount of time.
NOTE: Our descriptions of exercise programs are for educational purposes and do not constitute recommendations. Anyone embarking on a physical exercise program must be in good enough health to safely do so. Fitness to exercise can best be determined by a physician's clearance.