30 Seconds SummaryScience Backed Supersets
- Supersets are efficient and reduce gym time by allowing you to perform sets of exercises for opposing muscle groups with minimal rest.
- Research indicates that supersets (SS) and trisets (TRI) can enhance training efficiency and necessitate shorter training sessions, but might require more recovery time due to increased fatigue.
- Supersets support both hypertrophy and strength by alternating exercises for different muscle groups, allowing higher volume without increased perceived exertion.
- A-A (agonist-antagonist) pairings, such as bench press and barbell rows, are effective for training different muscle attributes depending on rep schemes and are time efficient.
- A-P pairings, like deadlifts with pull-ups, are favorable for combining high intensity with high volume, targeting both compound and isolation movements.
- S-B (similar biomechanical) pairings, such as preacher curls and incline dumbbell curls, are tough but increase movement quality and volume.
- Conventional training is better for maintaining high levels of force, velocity, and power output, thus not all exercises should be supersetted if these attributes are a training focus.
- Incorporating supersets can enhance your workout program by allowing for specialization, increased volume, and better time management.
Biolayne
Peter Baker
