Weight training has evolved over the years, incorporating various techniques to maximize results. One such technique is the use of supersets, which involve performing two exercises consecutively without rest between them—typically targeting opposing or different muscle groups. But do supersets really increase caloric expenditure and improve training efficiency? In this article, we’ll take a closer look at this methodology and examine the scientific evidence supporting its benefits.

What Are Supersets?

Supersets are a training method where two exercises are performed consecutively without an intermediate rest period. They can be:

• Agonist-antagonist supersets: Work opposing muscles, such as biceps and triceps.
• Same muscle group supersets: Two exercises for the same muscle, increasing the stimulus.
• Unrelated muscle supersets: For example, combining leg and arm exercises.
  
  

This technique aims to maintain high intensity throughout the workout, reducing rest time and increasing total work volume in a shorter period.

Increased Caloric Expenditure

Hypothesis: By reducing rest periods, supersets raise heart rate and metabolism, potentially increasing total caloric burn during and after the workout.

Scientific Evidence:

1. Paoli et al. (2012):
   • Study: Compared energy expenditure and exercise intensity between traditional training and supersets.
   • Results: Supersets significantly increased energy expenditure and perceived intensity.
   • Conclusion: The superset method may be more effective than traditional training for boosting caloric burn.¹
2. Ratamess et al. (2011):
   • Study: Investigated metabolic and hormonal responses to resistance training with different rest intervals, including supersets.
   • Results: Shorter rest periods, as in supersets, increased oxygen consumption and post-exercise metabolic rate.
   • Conclusion: Supersets may increase EPOC (Excess Post-Exercise Oxygen Consumption), contributing to greater post-training calorie burn.²
3. Robbins et al. (2010):
   • Study: Analyzed the effect of supersets on heart rate and caloric expenditure.
   • Results: Higher heart rate and greater caloric burn observed in superset workouts compared to traditional methods.
   • Conclusion: Supersets raise cardiovascular and metabolic demands, increasing total caloric expenditure.³
     
     

Proposed Mechanisms:

• Higher intensity: Without rest, the body works harder to sustain the pace.
• Hormonal stimulation: Increases in hormones such as adrenaline and cortisol may boost metabolism.
• EPOC effect: More oxygen consumed post-exercise leads to more calories burned at rest.
  
  

Improved Training Efficiency

Hypothesis: Supersets allow for more work in less time, improving training efficiency without sacrificing quality.

Scientific Evidence:

• Goto et al. (2005):
  • Study: Evaluated the effects of different resistance training methods on muscular adaptations.
  • Results: Sessions with less rest (as in supersets) triggered greater anabolic hormonal responses.
  • Conclusion: Supersets may promote faster and more efficient muscular adaptations.⁴
• Schoenfeld (2011):
  • Review: Analyzed the impact of rest intervals on muscular responses.
  • Results: Shorter rest periods increase muscle congestion and metabolic stress—factors contributing to hypertrophy.
  • Conclusion: Supersets can be an effective strategy to maximize muscle gains in less time.⁵
• Kelleher et al. (2010):
  • Study: Compared total workout time and metabolic responses between supersets and traditional training.
  • Results: Supersets significantly reduced total workout time without compromising volume.
  • Conclusion: Supersets improve training time efficiency, enabling shorter sessions with equivalent or greater results.⁶
    
    

Additional Benefits:

• Increased training volume: Enables more sets and exercises in the same time.
• Improved muscular endurance: Maintaining high intensity enhances muscle fatigue resistance.
• Variety and motivation: Adds a challenge and novelty element, which may improve adherence to training programs.
  
  

Practical Considerations

Is it suitable for everyone?

• Beginners: Can benefit from supersets but should first focus on proper technique.
• Intermediate and advanced trainees: Can incorporate supersets to break plateaus and increase intensity.

Types of Supersets:

• Agonist-antagonist:
  • Example: Bicep curls followed by tricep extensions.
  • Benefit: While one muscle works, the other stretches and partially recovers.
• Same muscle group:
  • Example: Squats followed by lunges.
  • Benefit: Increases metabolic stress on a specific muscle, enhancing hypertrophy.
• Unrelated muscles:
  • Example: Bench press followed by calf raises.
  • Benefit: Allows working different body parts without over-fatiguing a single group.

Precautions:

• Proper form: Crucial to avoid injury.
• Fatigue management: Supersets are more intense and can lead to quicker fatigue.
• Smart programming: Not recommended for every session; best used periodically to vary the stimulus.

Conclusions
Scientific evidence suggests that supersets increase caloric expenditure and improve training efficiency. By reducing rest times and maintaining high intensity, this technique elevates metabolic and cardiovascular demands, which can lead to greater calorie burn and faster muscular adaptations.

However, it’s important to implement supersets appropriately, considering individual fitness levels and specific goals. As always, it’s advisable to consult a fitness professional before making significant changes to your training program.

Cited Studies

• Paoli, A., Marcolin, G., & Petrone, N. (2012). The effect of superset training on energy expenditure and exercise intensity. Journal of Strength and Conditioning Research, 26(10), 2825-2830.
• Ratamess, N. A., et al. (2007). The effect of rest interval length on metabolic responses to the bench press exercise. European Journal of Applied Physiology, 100(1), 1-17.
• Robbins, D. W., et al. (2010). Agonist-antagonist paired set resistance training: A brief review. Journal of Strength and Conditioning Research, 24(10), 2873-2882.
• Goto, K., et al. (2005). The impact of metabolic stress on hormonal responses and muscular adaptations. Medicine & Science in Sports & Exercise, 37(6), 955-963.
• Schoenfeld, B. J. (2011). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
• Kelleher, A. R., et al. (2010). The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. Journal of Strength and Conditioning Research, 24(4), 1043-1051.

Final Note:
Supersets are a valuable tool for those looking to maximize gym time and boost results. By understanding how and when to apply them, you can take your training to the next level and achieve your goals more efficiently.