You target two completely different muscle groups so that you can do more work with less fatigue. Mixed supersets are the opposite of the above. Overall, they found that muscle exertion tended to be higher when using supersets. It just so happens that the test subjects concentrated on leg exercises, using a mix of leg extensions and seated leg curls. The study was inconclusive on that front, but we can learn a thing or two from it anyway. The researchers were attempting to discover if cadence (timing) had any significant impact on the effectiveness of supersets. By doing this, you ensure that every part of the muscle is worked to its maximum.įor some evidence of this fact, let’s take a look at this study. This kind of exercise is called a compound superset. When you are designing a superset workout, you must make one simple choice: Do you target two different muscle groups or concentrate everything on a single muscle group? For instance, you might choose to isolate your shoulders by doing a superset composed of overhead presses and close-handed bench presses. The use of total-body supersets will burn fat from the entire body and build your muscles at the same time, giving you two benefits at the same time. Lifting weights can also be a great way to lose weight, and supersets have proven to be one of the most effective methods. When you want to dial up the intensity of your training, supersets can be a simple way to do so. By reducing the amount of rest that you take, you can force your muscles to work harder, building them faster. When you go for this kind of training, you will be exerting yourself a little more, and that can be a good thing.

Of course, it isn’t easy to do supersets. Overall, the research showed that supersets could do the same job (or better) with a lot less time expended. It should be noted that neither group showed significant improvements in body composition, but they did show significant improvements in muscle strength and muscle endurance. However, the superset group showed more improvement than the traditional group. Over 12 weeks, the test subjects in both groups showed improvements in performance and health. Using a group of 31 women as test subjects, researchers compared the results of traditional strength training and superset strength training. Here is an interesting study that relates to the topic.

Theoretically, you could cut your workout time in half with this method. When you need to save every possible minute, a superset can be a way to get things done more quickly. For many people, it can be very hard to set aside time for their workouts. The most obvious benefit of superset training is time-efficiency. Let’s take a closer look at supersets and how they work. For example, a lot of people choose to combine upper-body exercises with lower-body exercises to create sets that work the entire body. This basic principle can be applied in a lot of different ways. In other words, you do two exercises in the same set with little or no rest between them. A superset is a workout set that consists of two or more exercises.

Rest time between supersets