The Metabolic Cost of Reciprocal Supersets vs. Traditional Resistance Exercise in Young Recreationally Active Adults

Andrew R. Kelleher, Kyle J. Hackney, Timothy J. Fairchild, Stefan Keslacy and Lori L. Ploutz-Snyder

Purpose: To compare the energy expenditure (EE) of supersets (SUPER) (alternate sets of high intensity agonist-antagonist muscle groups with limited recovery) and traditional (TRAD) resistance training (longer rest between sets) both during and in the post-exercise period.

Conclusions: No significant differences were observed in aerobic EE between trials, however, when expressed relative to time, the exercise EE was significantly greater during SUPER than TRAD. Excess post-exercise oxygen consumption was significantly greater after SUPER over TRAD. Average blood lactate measures were significantly greater during SUPER than during TRAD.

IN PLAIN ENGLISH: Incorporating super set resistance training may benefit exercisers attempting to increase energy expenditure with the same amount of volume but in a shorter amount of training time.