More work completed in the same time demands greater effort, which could result in greater strength and muscle gains (although this hasn't yet been proven). They found that supersets allowed participants to work harder as they were able to complete more reps in ten minutes compared to the traditional format. Rest periods for all types of exercise were controlled to two minutes, so that each training session only lasted ten minutes. Working harder may also burn more calories during and after exercise.Īnother study had participants perform a pair of pull-push exercises (bench pull and bench press) in both traditional format and as supersets. This means that you can use supersets to complete more resistance training in the same or less time – and this may be as effective as traditional routines. This could ultimately increase fat burning, and may even lead to more muscle gain as supersets mean more work is performed.Ī similar study also found that supersets required a person to work 8 percent harder than traditional sets. They also found supersets required the body to use more stored energy (such as fat and carbohydrates) during exercise and for an hour afterwards. They found superset workouts are faster (completed in 31 minutes as opposed to 40) because the superset exercises were done in pairs, instead of pausing after each individual exercise. Researchers have compared the effect of performing exercises in a traditional sequence (for example, completing four sets of bench presses before moving onto the next exercise) and as supersets. The science of supersetsīased on current research, it appears that supersets can be a time-efficient way to develop muscle size and strength in the short-term when done properly. Many also think supersets comprise upper and lower body exercises performed in succession.
Or they get confused with contrast training, in which two similar exercises are paired to increase power, the first performed with a heavier load, while the second is performed explosively with a lighter load – such as heavy squats followed by vertical jumps. Many believe supersets to be the same as compound sets, in which two exercises engaging the same muscle group are performed back-to-back.
However, many people perform supersets incorrectly. The exercises should also target opposing muscle groups – namely the agonists (the force-generating muscles) and the antagonists (the muscle that relaxes when the agonist contracts).įor example, leg curls (where the hamstrings are the agonists and the quadriceps the antagonists) would typically be followed by leg extensions (where the quadriceps are the agonists and the hamstrings the antagonists) to make up a superset. Sometimes called paired sets, supersets are a form of strength training in which you perform a set of repetitions of usually two exercises, back-to-back with minimal or no rest between them. When done properly, supersets have the potential to help you build strength and muscle – all while spending less time in the gym.
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