Supersets may not be superior to gain mass

If you and your friends have debated the benefits of supersets, a study in the Journal of Science in Sport and Exercise shows that these power pair exercises have the potential to improve strength, but they don’t work better than traditional lifting when it comes to increasing muscle mass.

In the study, the researchers found that athletes who received bench presses and biceps curl supersets did not develop larger arms after eight weeks of training compared to the standard lift group — a common opinion among men.

Supersetters, on the other hand, improved their ability to keep lifting for more reps. The main advantage, researchers say, is that by completing supersets, you can achieve double the volume of work in half the time.

So if you’re trying to complete a lunch session or do a short one after work, supersets should be your preferred exercise. Looking for a few supersets to try out? Take these into account in your circuit:

• Pullups + push-ups
• Leg press + leg curl
• Bench press + reverse row
• biceps curls+triceps dips

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