Superset Versus Traditional Resistance Training Prescriptions: A Systematic Review and Meta-analysis Exploring Acute and Chronic Effects on Mechanical, Metabolic, and Perceptual Variables
Abstract
BACKGROUND: Supersets are a time-efficient resistance training (RT) method that involve the sequencing of two exercises with little or no rest between them. However, despite their common implementation during RT, a comprehensive and quantitative review is still lacking.
OBJECTIVES: The primary aim of this systematic review and meta-analysis was to compare the acute and chronic effects of superset and traditional set prescriptions on mechanical, metabolic, and perceptual variables. We also aimed to conduct subgroup analyses to determine the effect of different types of supersets (agonist-antagonist, similar biomechanical, and alternate peripheral supersets).
METHODS: A systematic literature search was conducted in PubMed, Web of Science, Embase, and EBSCO databases from inception to 10 February 2024. Studies written in English and meeting our inclusion criteria were included. Pooled meta-analysis and subgroup meta-analysis were performed using a random-effects model.
RESULTS: Nineteen studies involving 313 participants were included. Although there was considerable variance in certain outcomes, our estimated effects suggested that, compared with traditional set prescription, supersets allow for (1) a similar total number of repetitions [standardized mean differences (SMD) = - 0.03; p = 0.92] and volume load (SMD = 0.05; p = 0.86) with a shorter session duration and increased training efficiency (SMD = 1.74; p = 0.01); (2) higher blood lactate concentration during (SMD = 0.94;…
How strong is the evidence?
Evidence Hub reads this as a meta-analysis, done in people. Its evidence level is 1 of 5 (Highest · pooled evidence). Pooled evidence from several studies sits at the top of the evidence pyramid. Reported size: 313 participants or records.
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