Episode 22! The Emmett Smith of Podcast Episodes! And just like the all-time leading rusher, this one is all about speed... or time... or the time you'll save being speedy.
I'm joined today by Ryan Burke (IG HERE). Ryan is a tremendous young researcher currently pursuing his PhD at Rutgers University in New Jersey. Ryan is a former Master's Graduate from the Applied Muscle Development lab at Lehman University under the guidance of the great Dr. Brad Schoenfeld.
Today Ryan and are are discussing a paper he was part of as part of his Master's Program looking at the efficacy of Supersets compared to traditional set training as a way to make workouts more efficient.
Supersets in layman's terms are paired sets of exercise with minimal to no rest in between. They can be complimentary (think pec fly into a chest press), antagonist (think chest press into seated row), or not related at all (biceps and squats). For this study the exercises were mostly antagonistic. Both groups performed a full body resistance training program, but the supersets group saved close to 30% in time compared to the Traditional training group.
The outcomes were almost identical. This makes supersets a great tool in your tool belt for time efficient training. That doesn't mean it's better than a traditional training approach, but another way to make training more convenient and time efficient during potentially busier periods in life.
This is a great episode and Ryan is a brilliant young researcher. Check it out and keep your eye out for more great episodes in the future!
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