Supersets vs Traditional Sets in Whole-Body Multi-Joint Resistance Training
Investigating the impact of supersets on body composition and workout efficiency compared to traditional methods.
This randomised controlled trial aimed to compare the effectiveness of supersets and traditional sets in whole-body, resistance training, focusing on maximal strength gains and body composition changes using compound-lifts (PMID: 39072654).
Key Points
Study Design
Participants: The study included 26 men and women aged 18-41 who had not engaged in regular resistance training for the past six months. Participants were randomly assigned to either a superset or traditional set group after a three-week familiarisation phase.
Training Protocol: Both groups performed a full-body resistance training program twice weekly over ten weeks. The exercises included leg press, bench press, lat pull-down, and seated rows.
Superset Group: Performed two exercises back-to-back with minimal rest.
Traditional Set Group: Completed sets with 2.5 minutes of rest between them.
Results
Strength Gains:
The traditional set group exhibited a statistically significant improvement in the lat pull-down exercise (5.2 kg more than the superset group).
A nearly significant improvement was noted in seated rows (4.8 kg more than the superset group).
Leg press and bench press strength improvements were similar across both groups.
Body Composition:
Both groups showed increases in muscle mass and reductions in fat mass, with no significant differences between them.
