I recently read an article that mentioned recent studies showing you can get a decent workout by doing one set (10-12 reps to exhaustion). What time I have to exercise, I'd rather be in the water, but I can easily spare 5 minutes on my way out the door to hit some of the muscle groups in the weight room. Any one have suggestions for super fast workouts? Thanks.
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Former Member
Here are 2 fast weights workouts I do sometimes:
1. Ab crunch machine: 3 X 1 minute, with a minute rest between. Choose the usual weight you would use for 12-15 reps, but instead of doing the usual number, do as many as possible in one minute, quickly and explosively. Rest a minute then repeat.
2. Pec fly machine. Same idea - pick a weight you can lift comfortably about 10-15 times, but do explosive reps for a full minute. If you reach muscle failure, rest the absolute minimum necessary to be able to do at least two more explosive reps, then continue.
If you're in the right frame of mind, either of these can turn into a real kick-ass workout with very little time investment. You could apply this to target other muscles as well, but I would suggest only doing it with a machine, not free weights.
#2 in particular is great for Breaststroke pull.
I just remembered this one, which I do all the time on the pull-up / dip machine. It's perfect for swimmers as it targets the lats and triceps. Do 60 reps non-stop, alternating as follows: 10 pull-ups military grip, 10 dips, 10 pull-ups wide grip, 10 dips, 10 pull-ups parallel grip, 10 dips. No rest at all between sets. Stay smooth and moderate paced with good form throughout. If you're using the machine assist, choose a weight that allows you to just barely finish the second set up pull-ups.
Here are 2 fast weights workouts I do sometimes:
1. Ab crunch machine: 3 X 1 minute, with a minute rest between. Choose the usual weight you would use for 12-15 reps, but instead of doing the usual number, do as many as possible in one minute, quickly and explosively. Rest a minute then repeat.
2. Pec fly machine. Same idea - pick a weight you can lift comfortably about 10-15 times, but do explosive reps for a full minute. If you reach muscle failure, rest the absolute minimum necessary to be able to do at least two more explosive reps, then continue.
If you're in the right frame of mind, either of these can turn into a real kick-ass workout with very little time investment. You could apply this to target other muscles as well, but I would suggest only doing it with a machine, not free weights.
#2 in particular is great for Breaststroke pull.
I just remembered this one, which I do all the time on the pull-up / dip machine. It's perfect for swimmers as it targets the lats and triceps. Do 60 reps non-stop, alternating as follows: 10 pull-ups military grip, 10 dips, 10 pull-ups wide grip, 10 dips, 10 pull-ups parallel grip, 10 dips. No rest at all between sets. Stay smooth and moderate paced with good form throughout. If you're using the machine assist, choose a weight that allows you to just barely finish the second set up pull-ups.
