Superset Training: Save Time Without Sacrificing Gains

Busy schedules often make it difficult to spend hours at the gym. The good news? You don’t need to. Research shows that even short, focused workouts can deliver impressive results.

Recently, a new exercise hack revealed how you can cut your gym time by up to 40% without compromising on gains. Here’s what the latest study uncovered about superset training.

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The Study

A preprint study on SportRxiv set out to compare superset training with traditional resistance training, analyzing their effects on muscle strength, growth, body composition, and endurance.

The study involved 43 experienced resistance trainers divided into two groups: a superset group and a traditional straight-set group. Both groups performed the same six exercises twice a week for eight weeks:

• Lat pulldown
  
  
• Smith machine bench press
  
  
• Seated leg curl
  
  
• Leg extension
  
  
• Dumbbell bicep curl
  
  
• Cable triceps pushdown
  
  

Participants completed four sets of each exercise to muscular failure, with two minutes of rest between sets.

The straight-set group rested between exercises, while the superset group performed exercises back-to-back without rest.

Supersets involve pairing exercises that target opposing muscle groups—like biceps and triceps or chest and back—and performing them consecutively. This method accelerates muscle growth and strength.

The Results

The findings were eye-opening. Both groups achieved the same average increase in muscle thickness. However, the superset group completed their workouts in 36% less time compared to the traditional straight sets group.

This supports previous research suggesting that antagonist supersets deliver comparable muscle gains in nearly half the time.

Considerations for Beginners

While supersets are efficient, they might not be ideal for beginners. The study focused on experienced lifters who were already comfortable with resistance training.

For beginners, learning proper technique and form is crucial to prevent injury. Jumping straight into high-intensity supersets could compromise safety and lead to discomfort or poor results.

Are Supersets More Challenging?

It’s worth noting that participants in the superset group found the workouts more demanding.

Some even reported nausea, likely due to the increased intensity and reduced rest time.

While this approach could save time, it may also feel more exhausting and require longer recovery periods between sessions.

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A Smart Solution for Busy Exercisers

If you’re short on time but eager to build muscle, superset training offers an efficient way to achieve your goals. By slashing gym time without sacrificing results, supersets could be your ultimate workout hack—just be prepared to put in the extra effort.

For those with packed schedules, it’s a powerful way to stay consistent and see progress.

Why not give it a try? With proper technique and progression, superset training could transform the way you approach fitness.

Source: themanual

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.