Why is it that we should limit each strength training session to around 50 to 75 minutes?

Limiting strength training sessions to roughly 50 to 75 minutes may have several benefits, including optimal recovery and avoiding excessive fatigue that can impede cognitive functions or require longer rest periods after workouts. Andrew Huberman mentioned that he personally does not recover well from strength and hypertrophy training that exceeds 75 minutes and that he tries to set a limit at 50 minutes, though he often ends up training for 60 minutes. He has observed that extending workout duration beyond this can necessitate introducing additional rest days or a decline in strength over time. As a result, he has found it beneficial to keep his resistance training workouts within 50 to 60 minutes of real work three or four times per week 1.

Additionally, Andy Galpin discussed how resistance training can be made more efficient through methods like supersetting to reduce the duration of training sessions without significantly compromising strength gains. This suggests that with the right planning, it's possible to achieve desired training outcomes within a shorter workout duration, thus supporting the idea of limiting workouts to a more manageable time 2.

Maintaining shorter workouts can also facilitate better hormone regulation and recovery, as vigorous training regularly beyond an hour is not considered hormonally beneficial. Moreover, an average person can typically achieve results within an hour of well-structured exercise 3.

In conclusion, workouts capped at about 50 to 75 minutes can strike a balance that allows for effective training while minimizing potential negative impacts on recovery, overall well-being, and long-term strength.

Supersetting refers to performing two exercises back-to-back with minimal to no rest in between, often targeting different muscle groups. This technique makes workouts more efficient by effectively reducing the total workout time, enabling you to engage more muscle groups within a shorter period. For example, you might do a set of lunges (lower body) and then immediately follow them with an upper body exercise like rows (upper body) while your legs are resting 1.

There are trade-offs with supersetting. It can lead to a slight reduction in strength performance when compared to taking full rest for each muscle group, but for many, the reduction is not significant enough to outweigh the benefits of time saved. If the goal is maximum strength and you are approaching a competition or trying to set personal records, full rest might be preferred 1.

Moreover, supersetting can sometimes be logistically challenging in a commercial gym setting due to the space and equipment needed, which may result in longer or more variable rest times if equipment is not readily available 1. Despite these minor drawbacks, for most people who are not competing professionally, supersetting is an advantageous way to maintain exercise intensity and manage time efficiently 2.

It seems there's no specific mention of various superset variations directly from the Huberman Lab data available to me. However, I can tell you that in general, there are several common variations of supersets that people incorporate into their training:

1. Antagonistic Superset: This involves exercises that target opposing muscle groups, such as biceps and triceps, chest and back, or quads and hamstrings.
2. Agonistic Superset: Here, exercises target the same muscle group to increase muscle fatigue, like doing a bench press followed by push-ups.
3. Upper/Lower Superset: Combining an upper body exercise with a lower body exercise, allowing one part of the body to rest while the other works.
4. Push/Pull Superset: Alternating between exercises that involve pushing motions and those that involve pulling motions.
5. Staggered Superset: This involves doing a major muscle group exercise followed by a smaller muscle group or less intense exercise, like squats followed by calf raises.

These are just examples and not an exhaustive list. Supersetting can be adapted to suit your fitness goals, the equipment available, and the level of intensity you're aiming for in your workout. Always consider your own fitness level and perhaps consult with a professional trainer to structure an optimal workout plan tailored to your needs.