THE A1/A2 STATION SUPERSET

In today’s article I wanna talk to you about the most efficient way to structure your program so you can acquire the gains you’re looking for in the shortest amount of time; the A1/A2 Station Training.

I see more people go to the gym and waste time doing the same exercise with long rest times before they move to another exercise. The lack of efficiency in training is apparent but I do see that they are updating all their “followers” with their training. The problem I see is that there is ZERO progress from last year to this year in regards to results and they all do the same thing, basic station to station training.

“I see more people go to the gym and waste time doing the same exercise with long rest times before they move to another exercise.”

One quick fix that you can incorporate today into your training is to combine your first exercise with your second exercise utilizing an antagonistic approach. This is known as the A1/A2 System or Double Training System. What does this mean? It means combining two exercises that oppose each other in regards to movement and muscular activation. The main advantage of the A1/A2 System is that it saves time. One can do more sets of training in one hour while maintaining full rest in between exercises. For example, let’s observe the difference between total time of each these two approaches.

A1/A2 System

A1: 15 Degree Incline DB Press - Neutral Grip 5x 6-8 4010 60s

A2: Chin Up - Close Neutral Grip 5x 4-6 4010 60s

Total Time to Complete: 15min 50secs

vs.

Station Training System

A1: 15 Degree Incline DB Press - Neutral Grip 5x 6-8 4010 120s

B1: Chin Up - Close Neutral Grip 5x 4-6 4010 120s

Total Time to Complete: 25min 50secs

As you can see the sets, reps, time under tension and the rest intervals between performing the exercise is all the same. However, you can see when you prescribe the A1/A2 System to your program design you are doing the same amount of work in less time. This will create an efficient and improved training response to acquire your goals. Try this in your next workout to see the benefits of this approach.

Steven Nickel provides a Tailor-Made Fitness Experience for the individual who wants to acquire high quality results. Providing Exclusive Personal Training, Made to Measure Coaching and Ready to Train Collections. To learn more Inquire Here or write to steven@stevennickel.com