Supersets and Muscle Growth

Introduction

• Discussed by Dr. Mike and Dr. Brad Schoenfeld.
• Dr. Brad Schoenfeld is known for his research in muscle hypertrophy.
• Mention of Dr. Schoenfeld's landmark paper on muscle hypertrophy.

What are Supersets?

• Definition: Two exercises performed in succession with minimal rest.
• Types of Supersets:
  • Agonist Supersets: Target the same muscle group (e.g., cable pushdowns and dumbbell presses for triceps).
  • Antagonist Supersets: Opposing muscle groups (e.g., tricep pushdowns and bicep curls).
  • Unrelated Muscle Supersets: Different muscle groups (e.g., leg extensions and bicep curls).

Supersets for Muscle Growth

• Current evidence does not show supersets are superior for hypertrophy compared to traditional sets.
• They are efficient for training, offering similar hypertrophy in less time.
• One study showed better results for pre-exhaust supersets, but it lacks replication.
• No negative effect of supersets on hypertrophy has been found.

Recent Research

• Dr. Schoenfeld's team conducted a study comparing agonist-antagonist supersets and traditional sets.
• Many subjects experienced nausea initially with supersets, which decreased over time.
• The Rate of Perceived Exertion (RPE) was higher initially but evened out over time.
• Training to failure isn't necessary in supersets; stopping a few reps short may yield similar benefits without the increased exertion.

Practical Advantages of Supersets

• Efficient for high-volume training as they reduce total workout time.
• Useful for individuals struggling to target specific muscles effectively.
• Potentially beneficial for time-crunched sessions, maintaining energy levels.

Speculative Benefits

• Likely to offer some cardiovascular and health benefits due to the involvement of the whole neuromuscular system.
• Could serve as a decent cardiovascular stimulus when performing unrelated muscle supersets.

Misconceptions and Recommendations

• Supersets are not necessarily a failure technique or advanced technique only for going to failure.
• Caution with compound supersets as they might not effectively train if both exercises are similar (e.g., incline to decline press).
• Pre-exhaustion should be carefully matched with the second exercise to avoid compensatory muscle engagement.

Conclusions

• Supersets offer a flexible training technique, not inherently superior but efficient.
• More research is needed to draw definitive conclusions on their optimal use for muscle hypertrophy.
• Supersets are a tool in the training toolbox, best used in specific contexts with more data needed to optimize their use.

Final Thoughts

• Dr. Schoenfeld emphasizes the importance of having a great team for conducting research.
• Encourages more research to better understand the manipulation of training variables.