Mixed
Superset resistance training (performing two exercises consecutively with minimal rest) yields equivalent muscular strength, hypertrophy, and body composition adaptations compared to traditional set training, while reducing total session time by approximately 36%.
If you are already experienced with resistance training, you can save about 36% of your gym time by using supersets (pairing two exercises back-to-back with no rest, then resting after the pair) instead of resting between every set. You will get the same muscle and strength gains, but you will feel more fatigued during the session. Ensure you still train to failure and adjust weights to keep reps in the 8-12 range.
Consistent evidence was obtained that both groups generally experienced the same average increases in muscle thickness... as well as the same average changes in strength... power... local muscular endurance... and body composition outcomes... SS completed sessions in 36% less time than TRAD.
Why this rating
Randomized controlled trial with resistance-trained participants, though preprint status and Bayesian framework (anecdotal strength of evidence for null) limit certainty.
Source
Less time, same gains
Ryan Burke et al. · 2024
DOI 10.51224/srxiv.419
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