How different workout tricks affect muscle work
Repeated Bouts of Advanced Strength Training Techniques: Effects on Volume Load, Metabolic Responses, and Muscle Activation in Trained Individuals
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Supersets reduced muscle activation up to 20.9% more than other techniques.
Contradicts common fitness advice that supersets increase muscle engagement and efficiency.
Practical Takeaways
Avoid supersets if maximizing weight lifted or muscle activation is your goal—opt for traditional sets or forced reps instead.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Supersets reduced muscle activation up to 20.9% more than other techniques.
Contradicts common fitness advice that supersets increase muscle engagement and efficiency.
Practical Takeaways
Avoid supersets if maximizing weight lifted or muscle activation is your goal—opt for traditional sets or forced reps instead.
Publication
Journal
Sports
Year
2019
Authors
W. Wallace, C. Ugrinowitsch, Matthew W Stefan, Jacob T. Rauch, Christopher Barakat, Kevin A. Shields, Andrew Barninger, R. Barroso, E. D. De Souza
Related Content
Claims (7)
When you do a special workout called pre-exhaustion, you get tired faster and end up lifting less total weight compared to regular workouts.
When trained men do strength exercises, their muscles get about 13.5% bigger right after because they fill with fluid. Certain workout styles make this happen more than others.
When trained men do superset workouts for chest exercises, they lift less total weight compared to other workout styles, meaning they might do less overall work.
When trained men do different types of strength exercises, their muscles produce more lactate (a sign of effort), and it peaks at similar high levels after ten sets, showing their bodies respond the same way to all the workouts.
When trained men do superset workouts, their chest muscles work less hard compared to other workout styles, showing lower muscle activity.