top of page

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.

bottom of page