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Supersets vs Traditional Sets in Whole-Body Multi-Joint Resistance Training
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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.

Danny James's avatar
Danny James
Jan 06, 2025
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Strength Science
Strength Science
Supersets vs Traditional Sets in Whole-Body Multi-Joint Resistance Training
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Fit athletic man wearing light blue resting between sets of bench press in a dark gym
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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.


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