🔥 SUPERSETS MORE GAINS
First lets define super set, because there is some confusion as to what it actually is. A super set also known as an agonist-antagonist paired set is a style of exercise where opposing muscle groups are combined, for example chest and back. A compound set on the other hand is a style of exercise where different workouts for the same muscle group are combined, like bench press and pec deck. There is limited research on this style of training.
The main thing we know is that adhering to an exercise regime centered on super sets is easier and more time efficient. Evidence suggest that super set training can lead to equal strength gains and some research while not 100% valid suggest it may lead to greater power output (based on one limited study). Its basis is most likely in reducing the co-contraction of the antagonist muscle. However the study had some limitations which reduces its validity.
Some findings on super-set training suggest it leads to greater energy expenditure when compared to traditional training. This is in part to creating a greater EPOC effect. Based on this we can infer that if the training goal is weight loss, super sets may be a better alternative than regular training. When it comes to hypertrophy, the research is limited. However based on some interpretations of literature it may not be as suitable for optimal hypertrophy due to the decrease in volume per muscle group as well as the increased fatigue which leads to decreased performance.
Super-sets can be a valuable tool when it comes to time, however it may not be as optimal for hypertrophy/strength training. This can vary on individuals, if you’re able to adapt to this style of training and still get great results by all means. One down side of super sets is taking up multiple pieces of gym equipment which can be a nuisance to other gym goers. How many of you do super sets and are they for the whole workout or just certain exercises?