Why You Should Use Supersets

Related Posts

  • 5 Fitness Myths That Won’t Go AwayCancer on a magazine paper zoomed

    You have surely heard some of them before – there is something special about them – they simply won’t go […]

  • Can Insulin help you build muscle?Insulin and sugar, injection

    “Eat some candy after your workout, you need to keep those insulin levels high bro, that’s how you get jacked”. […]

  • How to prevent injuryInjury football player laying down

    You’ve probably heard that training too much can get you injured. You’ve probably also heard that training too little makes […]

  • What’s Good Posture?Posture sitting on a computer

    What does good posture look like? “Keep your spine neutral”, “tuck your shoulder blades”, “avoid butt wink”. These advice stem […]

Why You Should Use Supersets


Supersets (doing two exercises directly after each other with no rest between the two exercises) are a good way to save time in the gym. Besides saving you time, this study has shown that using reciprocal supersets (i.e. training antagonistic muscle between in the superset) increases your body’s energy expenditure by over 30% (measured as post-exercise oxygen consumption) compared to a traditional exercise regimen without supersets.

The problem with the study is that post-exercise energy expenditure only was measured for the 60 minutes after the workout, so we don’t really know if the body balances out this increased energy expenditure long term.

But even if this conclusion is uncertain, saving time on your workouts is definitely a plus! We would recommend you, however, to avoid supersets on your heavier compound exercises as the fatigue from limited rest would negatively impact your intensity (i.e. load) in the exercises.

If you’re short on time, we recommend our Time Saver Workout. 


Kelleher AR. The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. J Strength Cond Res. 2010 Apr;24(4):1043-51.

Psssst… Hey, you! Here’s a question for you: Do you have a workout plan?

Check out our most popular workouts programs to start building muscle now. 

Stay Updated

With the latest science updates. We don’t spam! 

By clicking on subscribe you agree to our Privacy PolicyTerms & Condititions

Share on facebook
Share on twitter
Share on reddit