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Physiological Responses to Agonist–Antagonist Superset Resistance Training

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Abstract

Purpose

To investigate the physiological responses to low-load, superset resistance training (two exercises for the agonist and antagonist muscles performed without rest between exercises) to failure using elastic bands.

Methods

Twenty-three athletes were randomized to either a superset group (S, n = 12, average age: 19.8 ± 1.5 years) or a traditional set group (T, n = 11, average age: 20.1 ± 1.4 years). Strength, cross-sectional area (CSA) and muscular endurance of the biceps and triceps brachii were assessed before and after 8 weeks. Acute responses (muscle thickness) were measured during one testing session.

Results

Muscle thickness of the biceps significantly increased in both T group (P < 0.05) and S group (P < 0.05) after a single bout of Training. The triceps did not show significant increases in either T group (P > 0.05) or S group (P > 0.05). Blood lactate also increased in both groups after one bout of training (T: from 1.3 ± 0.3 to 5.5 ± 2.4 mmol/L, S: from 1.4 ± 0.5 to 5.1 ± 1.5 mmol/L, P < 0.05). After 8-week training, both groups showed significant increases in the biceps (T: 13.2% ± 5.0%; S: 12.9% ± 7.3%, P < 0.05) and triceps (T: 9.5% ± 9.3%, S: 4.8% ± 4.1%, P < 0.05) without differences between groups. Increases in one repetition maximum for the bench press (7.8% ± 6.5%, P < 0.05) and maximal voluntary contraction for the arm extensors (9.3% ± 11.6%, P < 0.05) were observed for the T group only. Increases in muscular endurance were observed only in the S group for the bench press (26.0% ± 19.1%, P < 0.05) and the barbell curl (17.2% ± 16.6%, P < 0.05).

Conclusions

Superset training may enhance muscular endurance while attenuating maximal strength gains. There does not appear to be a hypertrophic benefit to performing superset training, but it may provide a time-efficient strategy to achieve adaptations in muscle mass.

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Authors and Affiliations

  1. Department of Urology, Graduate School of Medicine, Juntendo University, 2-1-1, Hongo, Bunkyo-ku, Tokyo, 113-8421, Japan

    Julius Fink

  2. Department of Health Sciences, Lehman College, Bronx, NY, USA

    Brad Jon Schoenfeld

  3. Graduate Schools of Health and Sport Science, Nippon Sport Science University, Tokyo, Japan

    Mikako Sakamaki-Sunaga & Koichi Nakazato

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Correspondence to Julius Fink.

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Fink, J., Schoenfeld, B.J., Sakamaki-Sunaga, M. et al. Physiological Responses to Agonist–Antagonist Superset Resistance Training. J. of SCI. IN SPORT AND EXERCISE 3, 355–363 (2021). https://doi.org/10.1007/s42978-020-00092-z

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