Department of Neuromedicine and Movement Science, Faculty of Medicine and Health Sciences, NTNU-Norwegian University of Science and Technology, Trondheim, Norway; and.
Unicare Helsefort Rehabilitation Centre, Rissa, Norway.
J Strength Cond Res. 2024 Aug 1;38(8):1372-1378. doi: 10.1519/JSC.0000000000004819.
Iversen, VM, Eide, VB, Unhjem, BJ, and Fimland, MS. Efficacy of supersets versus traditional sets in whole-body multiple-joint resistance training: A randomized controlled trial. J Strength Cond Res 38(8): 1372-1378, 2024-Time constraints often hinder exercise engagement, necessitating exploration of time-efficient resistance training methods. Superset training, where 2 exercises are performed successively with minimal rest, nearly halves session duration but is metabolically demanding, possibly reducing strength gains. In a randomized controlled trial with blinded test leaders, we examined the efficacy of supersets versus traditional sets in a full-body, multiple-joint resistance training workout on maximal strength in the trained exercises. Subjects took part in a 3-week introductory training phase before baseline testing to ensure they were thoroughly familiarized. Next, they were randomized to a superset- or a traditional-set group, performing 10 weeks of heavy multiple-joint resistance training twice per week. The exercise programs consisted of leg press, bench press, lat pull-down, and seated rows. The traditional training group had a 5.2-kg higher improvement in pull-down than the superset group (p = 0.033), and a close to significant 4.8-kg higher improvement in seated rows (p = 0.073). The improvements in leg press and bench press were quite similar for both groups (p = 0.507-0.527). There were no changes between groups in body composition outcomes (0.151-0.640), but both groups increased muscle mass and reduced fat mass (p < 0.05). In conclusion, superset training of multi-joint exercises hampered maximal strength gains somewhat compared with traditional-set training. However, there were very similar improvements in body composition, and strength gains were observed for all exercises in the superset group. Thus, whole-body, multiple-joint superset resistance training could be a viable time-saving approach.
伊弗森、Eide、Unhjem、BJ 和菲姆兰。超级组与传统组在全身多关节抗阻训练中的效果：一项随机对照试验。《力量与调节研究杂志》38(8)：1372-1378，2024-时间限制常常阻碍运动参与，因此需要探索更节省时间的抗阻训练方法。超级组训练是指连续进行两项运动，中间休息时间极短，几乎将训练时间缩短一半，但代谢需求较高，可能会减少力量的增加。在一项由测试主导者进行的随机对照试验中，我们研究了在全身多关节抗阻训练中，超级组与传统组在训练动作的最大力量方面的效果。参与者在基线测试前进行了为期 3 周的介绍性训练阶段，以确保他们非常熟悉。接下来，他们被随机分配到超级组或传统组，每周进行两次高强度的多关节抗阻训练。训练计划包括腿举、卧推、下拉和坐姿划船。传统训练组在下拉方面的改善比超级组高 5.2 公斤（p=0.033），在坐姿划船方面的改善接近高 4.8 公斤（p=0.073）。两组在腿举和卧推方面的改善非常相似（p=0.507-0.527）。两组之间的身体成分结果没有变化（0.151-0.640），但两组的肌肉质量都增加了，体脂减少了（p<0.05）。总之，与传统组相比，多关节超级组训练在某种程度上阻碍了最大力量的增加。然而，在身体成分方面有非常相似的改善，而且超级组中的所有运动都观察到了力量的增加。因此，全身多关节超级组抗阻训练可能是一种节省时间的可行方法。
