Research Confirms Supersets Save Time While Building Just as Much Muscle — Here Are 3 for Your Next Workout
If there's a method that will cut down on our time in the gym, while also increasing the chance of us making gains, consider us entirely invested. Supersets are nothing new, and have long been studied in strength and conditioning research. A multitude of evidence supports their efficacy for shortening training time, while delivering the same gains as traditional straight sets.
If you still needed more convincing, we break down the new research confirming the benefits of supersets. We don't like to gatekeep round here, so we also include three different variations of supersets so that you can include them in your next workout.
The Review
The review, published in Sports Medicine, aimed to compare the effects of superset and traditional resistance training sets on mechanical, metabolic, and perceptual outcomes. It also aimed to analyse different types of supersets to determine their specific effects.
The Methods
A systematic review and meta-analysis included 19 studies with a total of 313 participants. Studies meeting the inclusion criteria were analysed to assess the impact of supersets compared to traditional resistance training sets on various physical and perceptual outcomes.
The Results
Supersets significantly reduced training session duration while maintaining a similar total number of reps and volume load compared to traditional resistance training sets.
Supersets led to higher blood lactate concentration during and after training and increased energy cost.
Participants perceived supersets as more intense, with a higher rating of perceived exertion (RPE), although perceived recovery was similar to traditional sets.
No significant differences were found between supersets and traditional resistance training sets in maximal strength, endurance, or hypertrophy.
Antagonist supersets allowed for more reps, while same muscle group supersets led to reduced volume load compared to traditional resistance training.
The Conclusion
For those who have limited gym time, supersets offer a time-efficient alternative to traditional resistance training sets without reducing training volume, muscle activation, or muscle growth and strength results. However, they lead to higher metabolic stress and perceived exertion, which may require more recovery time.
The researchers concluded:
'Supersets can enhance training efficiency by reducing training duration without compromising training volume, muscle activation, or perceived recovery.
'Compared with traditional sets, supersets induce higher internal loads, more severe muscle damage, and increased perceived exertion.
'Supersets can achieve comparable chronic adaptations to traditional set prescriptions in maximal strength, strength endurance, and muscle hypertrophy.'
3 Supersets for Your next Workout
Convinced by the research? Try these three superset variations in your next workout.
1. The Antagonist Superset
A popular method of incorporating supersets is through antagonist-paired exercises, known as 'antagonist supersets.' This approach allows one muscle group to recover while the opposing group is engaged. By alternating between muscle groups, such as push and pull movements, rest time is minimised, increasing overall workout efficiency. Antagonist supersets involve pairing exercises that target opposing muscle actions or muscle groups. For example:
1a) Bicep Curl x 10 reps and 3 sets
1b) Barbell Tricep Extension ('Skullcrusher') x 10 reps and 3 sets
You would complete a bicep curl for 10 reps, then immediately move on to barbell tricep extensions for 10 reps before resting — this counts as 1 set. You would then complete the rest of the sets prescribed.
2. The Agonist Superset
An agonist superset involves performing two consecutive exercises targeting the same muscle group without any rest in between. For example:
1a) Barbell Back Squat x 8 reps
1b) Cyclist Goblet Squat x 12 reps
You would complete back squats for 8 reps, then immediately do cyclist goblet squats for 12 reps before resting – this counts as one set. You would then complete the rest of the sets prescribed.
3. The Post-Exhaustion Superset
This approach is the opposite of pre-exhaustion, beginning with a compound exercise followed by an isolation exercise. It helps maximise strength and power in the compound movement while also promoting hypertrophy by pushing the isolated muscles closer to failure. For example:
1a) Bench Press x 8 reps
1b) Dumbbell Flye x 15 reps
You would complete bench press for 8 reps then immediately move on to dumbbell flyes for 15 reps before resting – this counts as 1 set. You would then complete the rest of the sets prescribed.
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