Superset Workouts: New Review Finds its a Faster Workout with Similar Muscle Gains

Key Takeaways About Superset Workout Study

• Superset workouts (i.e., training the same muscle group using different exercises. For example, squats followed by leg extensions) reduce training time by approximately 37% while maintaining a similar training volume to traditional resistance training.
• Agonist-antagonist supersets (pairs opposing muscle groups. For example, biceps curls followed by triceps extensions) allow for a higher number of repetitions than traditional sets, making them an efficient strategy for maintaining workout intensity.
• Superset workouts induce greater metabolic stress (i.e., lactate levels) and perceived exertion compared to traditional training.

What are SuperSet Workouts?

Lack of time is one of the most commonly reported barriers to regular exercise. Many individuals struggle to fit resistance training into their schedules, while athletes must balance competing training demands within tight schedules.^1,2 Bodybuilders and those looking to gain muscle constantly search for more time-efficient training methods that maintain or improve muscle growth, strength, and endurance.³

One such method is the superset workout, which involves performing two consecutive exercises with minimal or no rest. This approach is a potential alternative to traditional resistance training as it reduces total rest time, increasing overall workout efficiency.^4,5  Previous studies have suggested that superset training can reduce training time while maintaining similar training volume and muscle activation.⁶ Furthermore, a 2023 study reported that superset training can lead to increased caloric expenditure and lactic acid production, which may enhance metabolic responses and contribute to fat loss.⁷ However, remember that while superset training increases energy expenditure, fat loss is determined by total caloric balance.

Types of Superset Workouts

Not all superset workouts are the same. They can be classified into three main types, each offering different benefits:

Agonist-Antagonist Supersets – This type pairs opposing muscle groups (e.g., chest + back or biceps + triceps).

Example: Bench press immediately followed by a barbell row.

Benefit: Allows one muscle group to recover while the other works, minimizing fatigue accumulation and improving efficiency.

Similar Biomechanical Supersets – This method uses different exercises to target the same muscle group.

Example: Squats immediately followed by lunges.

Benefit: Maximizes muscle fatigue but increases exhaustion, potentially reducing training volume.

Alternate Peripheral Supersets – Pairs upper- and lower-body exercises to distribute fatigue.

Example: Deadlifts immediately followed by pull-ups.

Benefit: Keeps intensity high without overloading any single muscle group.

Research indicates that agonist-antagonist supersets are the most effective for maintaining training volume while improving efficiency, making them an ideal option for busy individuals or athletes.

Drawbacks of SuperSet Training

Superset training can enhance metabolic responses and lead to muscle fatigue and elevated blood lactate levels, potentially limiting workout performance.⁸ Wallace et al. found that superset training resulted in lower electromyographic (EMG) activity in some muscle groups compared to traditional training methods. This reduction in muscle activation could hinder the effectiveness of the workout, particularly for those aiming to maximize strength gains.⁹ (Note: Lower EMG activity does not necessarily indicate reduced muscle growth. Instead, it may reflect neuromuscular fatigue rather than a lack of activation.) Weakley et al. (2020) recommend careful exercise selection to minimize fatigue during superset training, as excessive fatigue can impact strength gains. Therefore, it’s crucial to weigh the potential drawbacks before implementing superset training.⁵ For instance, Chang et al. suggest that high-load resistance training remains superior for strength development, indicating that superset training may be more suited for hypertrophy-focused programs rather than pure strength training.¹⁰

Superset training has been used in bodybuilding for decades as a time-efficient strategy, mainly promoted by Joe Weider’s training principles. A new systematic review and meta-analysis published in Sports Medicine by Zhang et al. (2025) aimed to compare the acute and chronic effects of superset workouts and traditional set training. The study analyzed 19 trials with 313 participants, focusing on mechanical, metabolic, and perceptual responses.¹¹ The findings indicate that supersets are a time-efficient alternative to traditional training that enables individuals to achieve comparable strength and hypertrophy adaptations without significantly compromising performance. However, superset training also results in greater internal load, muscle damage, and perceived exertion, suggesting that longer recovery time may be necessary.¹¹

What is a Superset Workout?

A superset workout is a resistance training strategy where two exercises are performed consecutively with little to no rest. Once a full superset is completed, a short rest period is taken before moving on to the next set. This approach reduces total rest time, leading to a more efficient workout session.¹² Research suggests that agonist-antagonist supersets are particularly beneficial for maintaining training volume and improving workout efficiency.¹³

Findings from Zhang et al. (2025) on Superset Workouts

1. Training Efficiency:

One of the primary advantages of a superset workout is its ability to significantly reduce training duration. The study by Zhang et al. found that superset training reduces session duration by approximately 37% compared to traditional resistance training while maintaining a similar total training volume.

2. Muscle Growth & Strength Gains:

A common concern with superset workouts is whether they provide the same strength and hypertrophy benefits as traditional training. According to Zhang et al. (2025), supersets lead to comparable chronic adaptations in:

Maximal strength (no significant difference between superset and traditional training).

Strength endurance (both methods lead to similar improvements).

Muscle hypertrophy (supersets maintain muscle growth as long as total volume is matched).

Additionally, the study found that agonist-antagonist supersets were particularly effective at maintaining training volume, making them suitable for individuals needing to train within time-constrained periods.

3. Metabolic Response & Fat Loss

Superset workouts may be optimal for individuals seeking to burn more calories and improve metabolic efficiency. Zhang et al. (2025) reported that superset training induces significantly higher blood lactate levels during and after exercise compared to traditional resistance training. [Note: Higher lactate levels suggest greater metabolic stress, but fat loss is ultimately dictated by overall caloric expenditure and diet.]

Pros and Cons of Superset Workouts

Benefits of Superset Workouts

• Time-efficient – Training sessions are up to 37% shorter while maintaining total training volume.
• Comparable strength and muscle gains – Supersets lead to similar long-term hypertrophy and strength improvements as traditional training.
• Greater metabolic stress – Increased blood lactate levels and energy expenditure enhance endurance and calorie burn.
• Higher training volume with agonist-antagonist supersets – Maximizes workout intensity.

Potential Drawbacks of Superset Workouts

• Higher perceived exertion – Superset training feels more demanding than traditional training.
• It is not ideal for maximal strength training. It may not be as effective for powerlifting or Olympic lifting, where full recovery is essential.
• Muscle fatigue can accumulate faster – This may require longer rest periods between training sessions.

Who Should Do Superset Workouts?

Based on the findings of the new study, superset workouts are particularly beneficial for:

• Busy individuals who need an efficient workout in less time.
• Athletes looking to improve endurance and metabolic conditioning.
• Recreational lifters aiming for strength and muscle growth while optimizing training time.

However, traditional resistance training with longer rest periods may still be preferable for individuals whose primary goal is maximal strength development.

Conclusion

A superset workout effectively increases training efficiency, maintains muscle growth, and enhances metabolic conditioning. Research from Zhang et al. (2025) confirms that superset training matches traditional resistance training in long-term strength and hypertrophy while offering significant time-saving benefits.

For those looking to maximize workout efficiency, agonist-antagonist supersets are the most effective strategy. However, similar biomechanical supersets may be more suitable for hypertrophy-focused individuals. At the same time, increased recovery time should be considered due to the higher internal load and muscle damage associated with supersets.

References

1               Hoare, E., Stavreski, B., Jennings, G. L. & Kingwell, B. A. Exploring Motivation and Barriers to Physical Activity among Active and Inactive Australian Adults. Sports (Basel) 5 (2017). https://doi.org/10.3390/sports5030047

2               Spinney, J. & Millward, H. Time and Money: A New Look at Poverty and the Barriers to Physical Activity in Canada. Social Indicators Research 99, 341-356 (2010). https://doi.org/10.1007/s11205-010-9585-8

3               Hurley, K. S. et al. Practices, Perceived Benefits, and Barriers to Resistance Training Among Women Enrolled in College. Int J Exerc Sci 11, 226-238 (2018). https://doi.org/10.70252/zrmt3507

4               Iversen, V. M., Norum, M., Schöenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Medicine 51, 2079-2095 (2021). https://doi.org/10.1007/s40279-021-01490-1

5               Weakley, J. et al. The Effects of Superset Configuration on Kinetic, Kinematic, and Perceived Exertion in the Barbell Bench Press. The Journal of Strength and Conditioning Research 34, 65-72 (2020). https://doi.org/10.1519/jsc.0000000000002179

6               JBB, D. E. C. et al. Tri-Set Training System Induces a High Muscle Swelling with Short Time Commitment in Resistance-Trained Subjects: A Cross-Over Study. Int J Exerc Sci 15, 561-569 (2022). https://doi.org/10.70252/oaap2020

7               Yuniana, R. et al. The Effectiveness of the Weight Training Method and Rest Interval on VO<sub>2</sub> Max, Flexibility, Muscle Strength, Muscular Endurance, and Fat Percentage in Students. International Journal of Human Movement and Sports Sciences 11, 213-223 (2023). https://doi.org/10.13189/saj.2023.110125

References

8               Andersen, V. et al. A Comparison of Affective Responses Between Time Efficient and Traditional Resistance Training. Frontiers in Psychology 13 (2022). https://doi.org/10.3389/fpsyg.2022.912368

9               Wallace, W. A. et al. Repeated Bouts of Advanced Strength Training Techniques: Effects on Volume Load, Metabolic Responses, and Muscle Activation in Trained Individuals. Sports 7, 14 (2019). https://doi.org/10.3390/sports7010014

10            Chang, H., Yan, J., Lu, G., Chen, B. & Zhang, J. Muscle Strength Adaptation Between High-Load Resistance Training Versus Low-Load Blood Flow Restriction Training With Different Cuff Pressure Characteristics: A Systematic Review and Meta-Analysis. Frontiers in Physiology 14 (2023). https://doi.org/10.3389/fphys.2023.1244292

11            Zhang, X., Weakley, J., Li, H., Li, Z. & García-Ramos, A. Superset Versus Traditional Resistance Training Prescriptions: A Systematic Review and Meta-analysis Exploring Acute and Chronic Effects on Mechanical, Metabolic, and Perceptual Variables. Sports Med (2025). https://doi.org/10.1007/s40279-025-02176-8

12            Fink, J., Jon Schoenfeld, B., Sakamaki-Sunaga, M. & Nakazato, K. Physiological Responses to Agonist–Antagonist Superset Resistance Training. Journal of Science in Sport and Exercise 3, 355-363 (2021). https://doi.org/10.1007/s42978-020-00092-z

13            Weakley, J. J. S. et al. The Effects of Superset Configuration on Kinetic, Kinematic, and Perceived Exertion in the Barbell Bench Press. J Strength Cond Res 34, 65-72 (2020). https://doi.org/10.1519/jsc.0000000000002179