Supersets
A superset pairs two exercises back to back with little or no rest. A 2025 meta-analysis found supersets keep training volume similar while cutting session time, with similar long-term gains in strength and muscle size. The trade-off is that they feel harder.
What the science says
- Same volume, shorter sessions Moderate evidence
A 2025 meta-analysis in Sports Medicine (Zhang et al., 19 studies, 313 participants) found supersets allowed a similar number of repetitions and volume load as traditional sets, with shorter session duration and higher training efficiency. An earlier systematic review (Krzysztofik et al., 2019) likewise listed agonist-antagonist and upper-lower body supersets among time-efficient techniques.
- Similar long-term strength and hypertrophy Moderate evidence
In the same meta-analysis, chronic gains in maximal strength, strength endurance and muscle hypertrophy did not differ between supersets and traditional sets. Long-term trials are fewer than single-session ones, so this conclusion rests on a smaller evidence base.
- Pairing opposing muscles works best Moderate evidence
Zhang et al. (2025) found agonist-antagonist supersets (e.g. a push with a pull) allowed more repetitions than traditional sets, while pairing exercises for the same muscle reduced volume load.
- Higher effort and fatigue Moderate evidence
Supersets produced higher blood lactate, energy cost and perceived exertion than traditional sets (Zhang et al., 2025), so they feel harder and may need more recovery between sessions.
How to apply it
Pair exercises for opposing or unrelated muscles and rest after each pair, not between the two exercises.
Who should be careful
Because supersets raise exertion and fatigue, build up gradually and keep heavy lifts with good technique. People with heart or blood pressure conditions should get medical advice before high-density training. In a busy gym, choose pairs that do not leave you running between stations with loaded bars.
Frequently asked questions
Do supersets reduce muscle gains?
Not in the research so far: a 2025 meta-analysis found similar long-term gains in strength and muscle size, though long-term trials are fewer than single-session ones.
Which exercises should I pair?
Opposing muscles, like a push with a pull. Pairing exercises for the same muscle reduced volume load in the meta-analysis.
How much should I rest?
About 0–30 seconds between the two exercises and 60–120 seconds after each pair.
Scientific references
More training methods
- Drop sets Moderate evidence
A drop set takes a set to failure, then immediately cuts the load and keeps going.
- Rest-pause sets (including myo-reps) Limited evidence
Rest-pause means taking a set close to failure, resting 15–30 seconds, then squeezing out a few more reps, repeated a few times.
- High-intensity interval training (HIIT) Strong evidence
HIIT alternates short hard efforts with recovery.
- Zone 2 training Limited evidence
Easy, steady cardio clearly improves fitness and health, but the popular claim that "Zone 2" is a special, optimal intensity for building mitochondria and burning fat is not supported.
- Fasted training (fasted cardio) Limited evidence
Training on an empty stomach burns more fat during the session, but that does not translate into more fat lost over weeks.
- Static stretching before training Limited evidence
Holding long static stretches right before lifting or sprinting slightly lowers strength and power, and it has not been shown to prevent injuries.