Less time, same gains Article Swipe
Ryan C. Burke
,
Tom Hermann
,
Alec Piñero
,
Adam Mohan
,
Francesca Augustin
,
Max Sapuppo
,
Max Coleman
,
Patroklos Androulakis‐Korakakis
,
Milo Wolf
,
Paul Swinton
,
Brad J. Schöenfeld
·
YOU?
·
· 2024
· Open Access
·
· DOI: https://doi.org/10.51224/srxiv.419
YOU?
·
· 2024
· Open Access
·
· DOI: https://doi.org/10.51224/srxiv.419
The purpose of this study was to compare the effects of superset versus traditional resistance training (RT) on muscular strength, hypertrophy, body composition, and endurance. Forty-three young, resistance-trained male and female participants were randomly assigned to either a superset RT group (SS) or a traditional RT group (TRAD). The RT protocol targeted the upper and lower body musculature using six exercises (lat pulldown, Smith machine bench press, seated leg curl, leg extension, dumbbell biceps curl, and cable triceps pushdown). All exercises were performed in the same session, twice weekly for eight consecutive weeks. Participants performed four sets of each exercise to muscular failure with loads equivalent to 8-12 RM under supervision of research assistants. Participants in TRAD completed all sets for one exercise prior to performing a different exercise with two minutes of rest between sets. Participants in SS performed a set for one exercise followed immediately by a set for another exercise then two minutes of rest, which was repeated for a total of four sets per superset. Potential group differences were assessed within a Bayesian framework, with Bayes factors () used to assess the strength of evidence. Consistent evidence was obtained that both groups generally experienced the same average increases in muscle thickness across all assessed muscle groups (= 0.54, range: 0.23 to 1.3) as well as the same average changes in strength (= 0.28, range: 0.14 to 0.41), power (= 0.22), local muscular endurance (= 0.59, range: 0.54 to 0.63), and body composition outcomes (= 0.19, range: 0.13 to 0.24). Despite similar estimates of between-group changes, SS completed sessions in 36% less time than TRAD. In conclusion, supersets appear to be a time-efficient alternative for eliciting muscular adaptations in a resistance-trained population.
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All OpenAlex metadata
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https://openalex.org/W4399571925Canonical identifier for this work in OpenAlex
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https://doi.org/10.51224/srxiv.419Digital Object Identifier
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Less time, same gainsWork title
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preprintOpenAlex work type
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enPrimary language
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2024Year of publication
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2024-06-12Full publication date if available
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Ryan C. Burke, Tom Hermann, Alec Piñero, Adam Mohan, Francesca Augustin, Max Sapuppo, Max Coleman, Patroklos Androulakis‐Korakakis, Milo Wolf, Paul Swinton, Brad J. SchöenfeldList of authors in order
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https://doi.org/10.51224/srxiv.419Publisher landing page
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YesWhether a free full text is available
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goldOpen access status per OpenAlex
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https://doi.org/10.51224/srxiv.419Direct OA link when available
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Bench press, Biceps, Physical therapy, Resistance training, Leg press, Medicine, Mathematics, Physical medicine and rehabilitationTop concepts (fields/topics) attached by OpenAlex
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0Total citation count in OpenAlex
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10Other works algorithmically related by OpenAlex
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| abstract_inverted_index.endurance. | 24 |
| abstract_inverted_index.equivalent | 105 |
| abstract_inverted_index.extension, | 71 |
| abstract_inverted_index.framework, | 177 |
| abstract_inverted_index.performing | 125 |
| abstract_inverted_index.pushdown). | 78 |
| abstract_inverted_index.resistance | 14 |
| abstract_inverted_index.Forty-three | 25 |
| abstract_inverted_index.adaptations | 280 |
| abstract_inverted_index.alternative | 276 |
| abstract_inverted_index.assistants. | 113 |
| abstract_inverted_index.composition | 245 |
| abstract_inverted_index.conclusion, | 269 |
| abstract_inverted_index.consecutive | 91 |
| abstract_inverted_index.differences | 171 |
| abstract_inverted_index.experienced | 197 |
| abstract_inverted_index.immediately | 146 |
| abstract_inverted_index.musculature | 57 |
| abstract_inverted_index.population. | 284 |
| abstract_inverted_index.supervision | 110 |
| abstract_inverted_index.traditional | 13, 44 |
| abstract_inverted_index.Participants | 93, 114, 136 |
| abstract_inverted_index.composition, | 22 |
| abstract_inverted_index.hypertrophy, | 20 |
| abstract_inverted_index.participants | 31 |
| abstract_inverted_index.between-group | 257 |
| abstract_inverted_index.time-efficient | 275 |
| abstract_inverted_index.resistance-trained | 27, 283 |
| cited_by_percentile_year | |
| countries_distinct_count | 1 |
| institutions_distinct_count | 11 |
| citation_normalized_percentile.value | 0.13426648 |
| citation_normalized_percentile.is_in_top_1_percent | False |
| citation_normalized_percentile.is_in_top_10_percent | False |