Less Time, Same Gains: Comparing Superset vs Traditional Set Training
Effects on muscular adaptations including strength, hypertrophy, body composition, and endurance.
This study, titled "Less time, same gains: Comparison of superset vs traditional set training on muscular adaptations," investigates the effects of superset resistance training (RT) compared to traditional RT on muscular strength, hypertrophy, body composition, and endurance in resistance-trained individuals. Conducted by researchers from CUNY Lehman College, the study involved 43 participants who were randomly assigned to either a superset group (SS) or a traditional group (TRAD).
Key Points
Study Design and Methodology
Participants: 43 resistance-trained males and females aged 18-40 were recruited. They were screened for health conditions and substance use.
Training Protocol: Both groups engaged in a program consisting of six exercises performed twice-weekly for eight weeks. Each exercise was taken to muscular failure with loads equivalent to 8-12 repetitions maximum (RM). The exercises included:
Lat pulldown
Smith machine bench press
Seated leg curl
Leg extension
Dumbbell biceps curl
Cable triceps pushdown
Superset vs. Traditional Training:
TRAD Group: Completed all sets of one exercise before moving to the next, with two minutes of rest between sets.
SS Group: Performed one set of an exercise followed immediately by a set of another exercise (agonist-antagonist pairing) with two minutes of rest, completing four sets per superset.
