When you enter into your gym for your workout, do you pay attention to what other people are doing? Do you watch their exercises, the amount of sets, or the amount of repetitions that they do for each set?
If you are one of those types of people, then this article might be a little familiar.
Today at the local gym a patron was cycling through a series of different exercises. First, he started with a bent-over barbell row. He did four or five sets of that before moving onto doing kettlebell goblet squats.
From there he went back to the squat rack to do some barbell shoulder shrugs superset with some dumb bell step-ups onto a portable bench. He ran through that superset a few times at about ten repetitions for each exercise. He then finished his routine with some barbell curls.
Some of you might be reading that routine thinking to yourself that this is a pretty good routine. It involves some good exercises working non-competing muscles, mixing in some supersetting, and appears to be a very sound full-body workout.
Time to let you in a little secret, that entire routine could have been done with this one exercise, a power clean.
There are a few exercises in the gym that reign supreme. They are major compound exercises that will work multiple large muscle groups simultaneously increasing intensity and decreasing time.
In the case of the gym patron, he could have swapped every single one of those exercises for a whole host of power cleans.
The power clean is probably the least conducted exercise at the gym as most people tend to stick to machines or only usually hit the squat rack or the bench press for a major compound lift.
This exercise will work everything from your calf muscle to the top of your shoulders and everything in between. The pulling motion to get the bar off of the ground coupled with a squat and leg drive to thrust the bar up to your chin literally hits every single muscle that the individual did in all of those other exercises in just a fraction of the time.
Well, you might be right, but the patron did a lot of repetitions in a series of exercises and supersets so how can you take that one exercise to equal that.
Simply put, do it. Do it one-hundred times, and if you can make it that far do it another one-hundred times. Do it until you cannot do it anymore.
That one exercise is far greater than all of those other exercises put together. It would have definitely been more intense and saved a lot of time for that individual at the gym today.
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