Training & movement
C · Interpret with cautionSupersets compared with traditional sets in strength training
Subject: Supersets versus traditional strength training
What this means
With supersets, participants completed the same repetitions and training volume in less time. Strength and muscle growth (hypertrophy) increased equally over time. Sessions felt harder.
Zhang X, Weakley J, Li H, Li Z, García-Ramos A · 2025 · Sports Medicine 55(4):953-975
What does this rating mean?
Limited, mixed or hard-to-translate evidence. Useful as direction, not as a rule.
Findings
Supersets change the duration and perceived intensity of a session, with effects on mechanical and metabolic outcomes.
Size of the research
Nineteen studies with 313 participants in total.
What to keep in mind
Some outcomes varied considerably between studies. Supersets produced more blood lactate and higher perceived exertion, which may call for more recovery time.
Practical conclusion for REZA
Useful for shortening a session for clients short on time, with the caveat that perceived effort increases.
View method and source
Methodology
Systematic review with meta-analysis
Original source
DOI: 10.1007/s40279-025-02176-8 · PMID: 39903375
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.