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A time-saving tip for busy bodybuilders: use “agonist-antagonist supersets” to shorten your exercises with out sacrificing features.
Analysis exhibits that pairing workout routines concentrating on opposing muscle teams—like chest and back or biceps and triceps—allows you to get extra work accomplished in much less time, with no drop-off in efficiency.
In actual fact, it’d even improve performance in comparison with common straight units, making it one of many quickest and best exercises you are able to do.
A latest study highlighted one other perk—supersets produce the identical muscle development as conventional units.
On this examine, researchers break up skilled weightlifters into two teams. One group carried out straight units, doing one set of an train, resting, and repeating till all units have been full earlier than transferring on to the subsequent train.
The opposite group used supersets. They paired workout routines 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 workout routines in every pairing.
The outcomes?
The superset group shaved 36% off their exercise time. Total, the normal 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 development and power features have been equivalent in each teams.
In different phrases, supersetting is among the quickest power coaching strategies you should use to get a fast and efficient exercise accomplished.
That mentioned, environment friendly coaching like this comes with a few caveats.
First, supersets may 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 finest for the upper body and smaller muscle teams. Attempting to superset large decrease physique workout routines like squats, deadlifts, and lunges may be overkill, as they’re so taxing that pairing them with different workout routines can hurt efficiency and, thus, long-term muscle development.
Because of this, it’s finest to stay with straight units for giant decrease physique lifts and save supersets for all the things else. This manner, you get the most effective of each worlds—nice features with out spending hours within the health club.
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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