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Synergistic vs. Antagonistic Supersetting - Is One a Better Fat Burner? Rather NOT, Data From New Study Shows

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Superset or not? The research question here is a different one... I have to admit. I've recommended super setting during fat loss phases before, too. It simply appears too logical to assume that with the decreased rest times you'd burn more energy and - as you, as a SuppVersity  reader know - it's your energy deficit that determines your weight loss. Unfortunately, a recent study from Brazil has recently disillusioned me within less than one second - the title was enough: "Supersets do not change energy expenditure during strength training sessions in physically active individuals" (Brentano. 2016)... until I realized that it fooled me to believe that we were talking about a comparison of super setting to super setting... synergistic and non-synergistic that is. No matter how you train. You must  periodize appropriately to maximize your gains! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodiz...
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Super-Setting is Time-Efficient, but What About the Volume and Quality of Your Workouts? They Will Improve! The Question that Remains is: Will Size & Strength Benefit, Too?

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Supersetting is fun, time-efficient, exhausting and based on the reasonable assumption that you can benefit from training agonist + antagonist together, but does it build size & strength? If you've been around the SuppVersity for some time, you will probably know what "super-setting" or "paired-sets" is. Right? Exactly! It's doing different exercises back to back. Like doing a bench press first and go to bend-over rows without taking more time to rest than it'll take to grab the barbell you already placed next to the bench. Yes, that's intense and yes, that's fast, but the question is: "Super-Setting is Time-Efficient, But is it Also "Gain-Efficient"?" And we will deal with it at the bottom of this article. Before we do so, let's take a look at what happens to workout volume and the quality of each of your reps when you super-set. No matter how you train. You must  periodize appropriately to maximize your ga...
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Shorter Inter-Set Rest Periods Maximize Muscle Activation During Antagonist Super-Set Training - Downstream Effects on Strength and Size Gains Less Unambigous

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You don't have to push and pull at the same time - don't worry! You may have read Menno Henselmans', Brad J. Schoenfeld's review of the effects of inter-set rest periods on muscle and strength gains in the latest issue of Sports Medicine (Henselmans. 2019). In said paper, Henselmans and Schoenfeld conclude that the increase in the production of purportedly anabolic hormones in response to the reduction of rest-times to 1 min or less is, at best, weakly related to the long(er)-term study outcomes. The reason I am repeating this previously cited conclusion is simple, I don't want you to overrate the increase muscular activation Marianna F. Mai and colleagues from the Federal University of Rio de Janeiro and the  Eastern Illinois University report in a soon-to-be-published paper in the Journal of Strength and Conditioning Research (Maia. 2014). Learn more about building muscle at www.suppversity.com Optimizing Rest for Size and Strength Gains Alternati...
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Alternate vs. Classic Resistance Training: Can You Bench in Between Your Squat Sets & Still Make Fabulous Gains?

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What now? Wait 3 minutes or off to the bench for an alternate set of bench presses or pulls ? Traditional strength training with 80% of one-repetition maximum (1RM) utilizes 2- to 5-minute rest periods between sets. These long rest periods minimize decreases in volume and intensity, but result in long workouts. Performing upper-body exercises during lower-body rest intervals may decrease workout duration, but may affect workout performance. The above is how Anthony B. Ciccone, Lee E. Brown, Jared W. Coburn, Andrew J. Galpin kick off their latest paper in the venerable Journal of Strength and Conditioning Research (Publish Ahead of Print). Squatting will always remain the most versatile muscle builder & fat shredder Optimizing Rest for Size and Strength Gains When Rodents Squat, We Can Learn A Lot! Farmer's Walk or Squat? Is Strong- men T. For You? Full ROM ➯ Full Gains - Form Counts! Battle the Rope to Get Ripped & Strong Up Your Squat by 25% Wi...
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