LIFT
LAB TO GYM
BY BRYAN HAYCOCK
SUPER
STRENGTH
USE SUPERSETS TO
GET STRONGER QUICKER.
Research Conclusion
In a collaborative effort,
researchers from Brazil and Canada
compared traditional sets and
supersets for number of reps
completed and fatigue. The training
protocol consisted of three sets of
bench presses (10RM load) followed
by three sets of seated rows (10RM
load). The traditional-sets group did
all three sets of bench presses
before moving on to seated rows.
The superset group performed one
set of bench presses and then
immediately moved on to seated
rows and performed one set. Compared with traditional sets,
supersets allow more volume to be
used with a given weight load and
appear to work the muscle harder,
all within a shorter time period to
complete all sets. Preloading an
antagonist muscle group (e.g., doing
a set of bench presses for chest)
facilitates strength production of
the agonist muscle group (e.g., doing
a set of seated rows for back) and
may lead to greater strength gains.
Findings
The superset group was able to
perform significantly more reps
each set of both exercises
following the first set of bench
presses. Interestingly, measures
of fatigue were also greater for the
superset group despite still being
able to complete more reps per set.
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FLEX | JANUARY ’18
Application
Using a training split that calls for
training both “push” and “pull”
muscle groups in the same workout
provides an opportunity to use
supersets. Arrange your workout
so that you group a push and a pull
exercise together for a superset.
For example, you can superset
biceps and triceps, chest and back,
quads and hams, even front delts
and rear delts.
Hypothesis