Are Supersets A Mega Muscle Growth Hack?

Summary

In this insightful discussion, Dr. Mike interviews Dr. Brad Schoenfeld, a renowned expert on muscle hypertrophy. They delve into the world of supersets, defining them as two exercises performed back-to-back with minimal rest. The conversation explores various types of supersets, including agonist, antagonist, and unrelated muscle groups. Dr. Schoenfeld clarifies that while supersets do not necessarily enhance muscle growth more than other training methods, they can be an efficient way to train, especially for targeting specific muscles or managing training volume within a limited time frame. The discussion also touches on the importance of not always training to failure and the potential for supersets to provide a cardiovascular benefit.

Takeaways

• 📚 Dr. Brad Schoenfeld is recognized as an expert in muscle hypertrophy, with his paper being the most viewed in the Journal of Strength and Conditioning Research.
• 🏋️‍♂️ A superset is defined as two exercises performed back-to-back with minimal rest, and includes types like agonist, antagonist, and unrelated muscle supersets.
• 🔄 The literature does not show supersets to be superior for muscle growth, but they do not negatively affect hypertrophy and can be completed in less time.
• 🤔 There's an exception where compound supersets, specifically pre-exhaust supersets, showed better hypertrophy results in one study, but this hasn't been consistently replicated.
• 🤮 Some subjects experienced nausea, especially in the early phases of superset training, but this effect lessened over time as the body adjusted.
• 💪 It's suggested that training to failure isn't necessary for all sets when performing supersets, which can help mitigate nausea and perceived exertion.
• 🕒 Supersets can be an efficient way to perform high volumes of training in a shorter amount of time, which can be beneficial for time-poor individuals.
• 🏃‍♂️ There's speculation that performing unrelated muscle supersets for a full-body workout could provide a cardiovascular benefit due to the body's neuromuscular response.
• 🤷‍♂️ It's important to choose the right exercises for supersets to avoid one muscle group compensating too much for another, which could reduce the effectiveness of the superset.
• 🧠 More research is needed to fully understand the effects of supersets and to provide definitive conclusions for practical application in the gym.

Q & A

What is the definition of a superset in the context of resistance training?

A superset is defined as two exercises performed in succession with minimal rest between the sets.

What are the different types of supersets mentioned in the script?

The script mentions Agonist supersets, Antagonist supersets, and unrelated muscle supersets.

What is an Agonist superset?

An Agonist superset, also known as a compound superset, involves two exercises that target the same muscle group, such as cable pushdowns followed by dumbbell presses for the triceps.

Can you explain Antagonist supersets?

Antagonist supersets involve exercises where one muscle is worked and then immediately followed by an exercise for its opposing muscle group, like tricep pushdowns followed by bicep curls.

What are unrelated muscle supersets?

Unrelated muscle supersets involve exercises that target different muscle groups with no direct connection, such as leg extensions followed by bicep curls.

Does the script suggest that supersets are superior for muscle growth?

The script indicates that the evidence does not show supersets to be superior for hypertrophy; they promote similar hypertrophy but in less time.

What is the significance of the study mentioned in the script regarding muscle hypertrophy?

The study mentioned is significant because it was one of the first reviews of overall strategies to maximize muscle hypertrophy in scientific literature and is now the most viewed paper in the history of the Journal of Strength and Conditioning Research.

What is the potential issue with supersets causing nausea, as discussed in the script?

The script discusses that supersets, particularly in the early phases of training, can cause nausea, especially if all sets are taken to failure.

How can one mitigate the potential nausea associated with supersets?

The script suggests stopping short of failure on all sets as a way to mitigate the negative perceived exertion and potential nausea associated with supersets.

What are some practical advantages of supersets mentioned in the script?

The script mentions that supersets can be time-efficient, allowing for high volumes of training in a shorter amount of time, which can be beneficial for those with limited time or those looking to maintain energy levels during workouts.

What is the importance of the research conducted by Dr. Brad Schoenfeld's students mentioned in the script?

The research is important as it provides insights into the effects of supersets on muscle hypertrophy, perceived exertion, and nausea, contributing to a better understanding of how to effectively incorporate supersets into training programs.

What advice does Dr. Brad Schoenfeld give regarding the use of supersets in training?

Dr. Brad Schoenfeld advises that supersets are not obligatory to be performed to failure and that they can be adapted in various ways to fit individual training needs and preferences.