Which approaches are better for muscle growth: standard sets, antagonist supersets, or isolated muscles

Author: Mikhail Ziborov - author of the site makefitness.pro.
2023-01-24

Agree that you would like to spend less time on training: if you can get fit in 45 minutes, why dedicate about 1.5 hours to it? This is exactly why I wrote the materials "How to Train When There Is No Time" and "Training Lasting a Day". One of the ways to save time is through supersets. But are they as effective as classic sets? Or maybe even better?

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What Are Sets in Exercises?

Set (also called a "series"; set in English means "set" or "series") refers to the number of times you approached the training equipment. Each set consists of a certain number of repetitions: the number of times you lifted/lowered the equipment. Therefore, when it is said, for example, "4 by 10", it means 4 sets of 10 repetitions each.

Sets in exercises can be different:

- classic (perform 1 set of one exercise and rest; then the second and rest, and so on);

- supersets (perform 1 set of the first exercise, then without resting, perform 1 set of the second exercise, and only then rest; this is a superset).

Note. Double sets and triple sets are also supersets, differing only in the number of exercises included (in a double set, 2 exercises are combined, in a triple set – three). Drop sets differ slightly in that you only do one exercise, but after failure, you reduce the working weight of the equipment and do the same exercise again. Nonetheless, a drop set is a type of superset.

Moreover, there are various types of these supersets, differing by specialization (by the muscles involved). For example, a double set can be done for antagonist muscles (opposing muscles) – the biceps and triceps of the arms. Or you can include exercises in a double set that pump remote muscles. For example, biceps of the arms and hamstrings (these muscles are not related at all).

So, which sets are better for building muscle mass? And by how much?

Which Sets to Use for Greater Muscle Growth?

Let's consider the study "Physiological Responses to Agonist–Antagonist Superset Resistance Training", which compared the effectiveness of standard sets and agonist-antagonist supersets. In the experiment:

- 23 males participated, with an average age of 20 years;

- they were divided into two groups – traditional set and superset;

- strength, endurance, and muscle thickness were assessed before the start of the trial and after completion;

- the duration of the study was 8 weeks;

- both groups performed the same exercises – arm curls and extensions;

- the number of training sessions was 3 per week for each group;

- the number of sets was 3 for each group (i.e., 3 supersets for biceps and triceps for the superset group and 3 sets for triceps and 3 sets for biceps for the traditional sets group);

- rubber bands were used as equipment.

A brief explanation. The rest between sets in both groups was 60 seconds. Thus, in classic sets, trainees rested more times (do one exercise – rest, do another – rest, and so on 6 times); in the case of supersets, trainees rested only 3 times. Time-wise, the rest is equal, but in quantity, it is not. Also, in the classic set group, workouts always started with different muscle groups: if the biceps were worked first in the previous session, the triceps worked first in the subsequent one.

The conclusion of the researchers: "There appears to be no hypertrophy advantage from performing workouts with supersets, but this may provide an efficient time strategy for achieving muscle mass adaptation." That is, supersets were not more effective in increasing muscle mass than standard (classic or traditional) sets.

The outcome of the entire study: Both groups progressed in muscle mass. But there are differences in the amount of this muscle mass. There are also differences in strength and endurance adaptations.

The group using traditional sets increased muscle mass more:

- for biceps, the difference is just 0.3% (13.2% vs. 12.9%);

- for triceps, the difference is significant – 4.7% (9.5% vs. 4.7%).

The traditional set group also increased strength performance in bench press and arm extensions. However, the superset group increased endurance more (in bench press and arm curls).

I also want to note that if the superset includes muscles that are unrelated to each other (for example, the hamstring and the biceps), in this case, the results are slightly better compared to antagonist supersets (the type used in the study).

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Conclusion

While supersets save time and also improve endurance, to maximize muscle tissue and strength gains, it is better to use classic sets (of course, if you have enough time for such training).

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