Superset Versus Traditional Resistance Training Prescriptions: A Systematic Review and Meta-analysis Exploring Acute and Chronic Effects on Mechanical, Metabolic, and Perceptual Variables.
Level 1 - systematic review of randomized trials
Systematic review and meta-analysis of comparative trials
PubMed 39903375 · doi:10.1007/s40279-025-02176-8
What was done
A systematic review and meta-analysis of literature from PubMed, Web of Science, Embase, and EBSCO from inception to February 10, 2024 (PROSPERO CRD42023491533) was conducted to compare superset versus traditional set resistance training. Random-effects pooled and subgroup meta-analyses (agonist-antagonist, similar biomechanical, and alternate peripheral supersets) evaluated acute and chronic mechanical, metabolic, and perceptual outcomes across 19 studies.
What was found
Across 19 studies and 313 participants, supersets compared to traditional sets showed: - Increased training efficiency with shorter session duration (SMD = 1.74; p = 0.01), with similar total repetitions (SMD = -0.03; p = 0.92) and volume load (SMD = 0.05; p = 0.86). - Higher blood lactate concentration during (SMD = 0.94; p = 0.03) and after training (SMD = 1.13; p < 0.01), higher energy cost (SMD = 1.93; p = 0.04), and higher rating of perceived exertion (SMD = 0.77; p = 0.02). - No significant differences in surface electromyography (SMD = 0.01; p = 0.98), acute muscle swelling (SMD = -0.28; p = 0.36), post-exercise creatine kinase (SMD = 0.22; p = 0.36), perceived recovery (SMD = 0.32; p = 0.33), systolic blood pressure (SMD = 0.08; p = 0.71), diastolic blood pressure (SMD = -0.05; p = 0.85), or mean arterial pressure (SMD = -0.03; p = 0.88). - Similar chronic adaptations in maximal strength (SMD = 0.10; p = 0.36), strength endurance (SMD = 0.07; p = 0.81), and muscle hypertrophy (SMD = -0.05; p = 0.87). - In subgroup analysis, agonist-antagonist supersets increased total completed repetitions (SMD = 0.68; p = 0.01), whereas similar biomechanical supersets reduced total volume load (SMD = -1.08; p < 0.01).
Why it matters
This review shows that supersets offer a time-efficient alternative to traditional resistance training that maintains long-term adaptations in muscle mass and strength. It highlights that pairing agonist-antagonist muscle groups maintains training volume, while working similar muscle groups impairs total volume load.
Limits
The total sample size is small, totaling only 313 participants across 19 studies across multiple acute and chronic endpoints. The authors noted considerable variance in certain outcomes. The abstract does not provide details on participant sex, baseline training experience, long-term adherence, or intervention duration.
Cited by
- supports Pairing opposing muscle groups in agonist-antagonist supersets does not impair acute performance or chronic hypertrophic adaptations compared to traditional straight sets.