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However, despite their popularity, most people just don’t utilize them in a way that maximizes their effectiveness. While this study is the first to examine the physiological responses to SS and TRI training structures, it is not without limitations. However, previous work by Linnamo et al. (2005) showed that certain intensity thresholds (i.e., ≥75% of 1RM) are also required to elicit acute testosterone responses, with the current study being below this threshold (i.e., ~60% of 1RM). This damage has also been linked to impaired force-generating ability which may have impacted upon 24-h CMJ performance (Hiscock et al. 2017; Váczi et al. 2013). Corresponding increases in ammonia and hydrogen ions can lead to reduced cellular integrity and damage to contractile elements of the muscle fibres (Sanchez-Medina and González-Badillo 2011; Váczi et al. 2013).
This superset was found to be extremely metabolically demanding that may elicit increases in musculoskeletal, cardiorespiratory, and physiological adaptations while decreasing the duration of exercise. Supersets are an excellent way to increase anabolic hormones like growth hormones and testosterone, due to shorter rest between sets and higher intensity. Staggered Supersets – involved doing a set of an exercise for a muscle group, followed by another set of an exercise of an unrelated muscle group. The enduring question—are supersets good for hypertrophy—deserves a nuanced answer rooted in science, experience, and context. Additionally, shorter sessions due to superset efficiency may align better with busy schedules, which reduces the mental resistance to starting a workout. Alternating between antagonist pairings, push-pull groupings, and non-competing supersets can help maintain focus and drive. Supersets offer a mentally stimulating way to train by reducing monotony and time spent resting.
For an example, an antagonist superset might work two opposing muscles — biceps and triceps. An antagonist superset is when you do two exercises that work an opposing muscle group. By performing two exercises in succession, you are pushing your body to keep working during a workout. Yes, supersets are as effective as the standard rep-set approach for gaining muscle. Supersets are suitable for experienced lifters (1+ years) who want to build muscle, increase fat loss, or enhance endurance in less time than the standard rep-set scheme.
But your idea of what a superset is and its purpose may have only been partially correct! Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world. Supersetting does have a place in a well-designed workout plan, though.
While this is a methodological strength that assists in the examination and comparison of the three protocols, it may limit transferability to real life practice. In stating this, it can be said that TRAD resistance training with 65% of 3RM load promotes an almost certain reduction in salivary cortisol. Changes in testosterone were either unclear or showed a possible small response across all timepoints and protocols.

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