Proof Based mostly
A time-saving tip for busy bodybuilders: use “agonist-antagonist supersets” to shorten your exercises with out sacrificing positive factors.
Analysis exhibits that pairing workouts concentrating on opposing muscle teams—like chest and back or biceps and triceps—helps you to get extra work performed in much less time, with no drop-off in efficiency.
In actual fact, it would even improve performance in comparison with common straight units, making it one of many quickest and most effective exercises you are able to do.
A current study highlighted one other perk—supersets produce the identical muscle progress as conventional units.
On this examine, researchers cut up skilled weightlifters into two teams. One group carried out straight units, doing one set of an train, resting, and repeating till all units had been full earlier than transferring on to the subsequent train.
The opposite group used supersets. They paired workouts like lat pulldowns with bench presses, leg curls with leg extensions, and biceps curls with triceps pushdowns, and solely rested after finishing one set of each workouts in every pairing.
The outcomes?
The superset group shaved 36% off their exercise time. General, the standard coaching group took round 70 minutes to complete their units, whereas the superset group wrapped issues up in just below 45 minutes—a fast, environment friendly exercise by anybody’s requirements.
Most significantly, muscle progress and energy positive factors had been similar in each teams.
In different phrases, supersetting is without doubt one of the quickest energy coaching strategies you should utilize to get a fast and efficient exercise performed.
That stated, environment friendly coaching like this comes with a few caveats.
First, supersets will be robust in your cardiovascular system, so in case your cardio isn’t nice, ease into them. Begin by including one superset per exercise, then construct up as your conditioning improves.
Second, supersets work greatest for the upper body and smaller muscle teams. Making an attempt to superset large decrease physique workouts like squats, deadlifts, and lunges will be overkill, as they’re so taxing that pairing them with different workouts can hurt efficiency and, thus, long-term muscle progress.
For that reason, it’s greatest to stay with straight units for giant decrease physique lifts and save supersets for all the pieces else. This fashion, you get one of the best of each worlds—nice positive factors with out spending hours within the gymnasium.
Scientific References +
- Paz, Gabriel A., et al. “Volume Load and Neuromuscular Fatigue during an Acute Bout of Agonist-Antagonist Paired-Set vs. Traditional-Set Training.” Journal of Strength and Conditioning Research, vol. 31, no. 10, Oct. 2017, pp. 2777–2784, https://doi.org/10.1519/jsc.0000000000001059.
- Robbins, Daniel W, et al. “Agonist-Antagonist Paired Set Resistance Training: A Brief Review.” Journal of Strength and Conditioning Research, vol. 24, no. 10, Oct. 2010, pp. 2873–2882, https://doi.org/10.1519/jsc.0b013e3181f00bfc.
- Maia, Marianna F., et al. “Effects of Different Rest Intervals between Antagonist Paired Sets on Repetition Performance and Muscle Activation.” Journal of Strength and Conditioning Research, vol. 28, no. 9, Sept. 2014, pp. 2529–2535, https://doi.org/10.1519/jsc.0000000000000451. Accessed 21 May 2020.
- “Less Time, Same Gains: Comparison of Superset vs Traditional Set Training on Muscular Adaptations | SportRxiv.” Sportrxiv.org, 2024, sportrxiv.org/index.php/server/preprint/view/419/version/537. Accessed 18 Oct. 2024.
- Vegard Moe Iversen, et al. “Efficacy of Supersets versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial.” The Journal of Strength and Conditioning Research, vol. 38, no. 8, 1 Aug. 2024, pp. 1372–1378, https://doi.org/10.1519/jsc.0000000000004819. Accessed 20 Aug. 2024.
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