New research has discovered that superset training can increase volume load, or maintain volume load even when you spend less time in the gym. In other words, increasing volume is a form of progressive overload. If your volume goes up, you've given your body the stimulus it needs to gain muscle, as long as you have all the other factors in place (nutrition, sleep, etc). (You can also calculate a volume load number for an entire workout). Volume load is simply the number of reps times the amount of weight (load), or sometimes it's explained as sets X reps X weight.įor example, if you bench press 200 pounds for 10 reps and do 3 sets, the volume load is 200 X 10 X 3 = 6000 pounds for that exercise. It is also known as tonnage, but the scientific term volume load is being used more these days. Volume load is an important number to think about when you design your weight training programs and track your progress. Because supersets are also time-efficient, they're especially useful for busy people. There is solid scientific evidence to say that antagonist pair supersets are effective for increasing muscle and strength.Ħ.
Taking a regular rest period after each superset pair may also be important to maximize the benefits (this is not nonstop circuit training).ĥ.
When using supersets, doing your exercises back to back in pairs with very little rest in between is important to maximize the benefits.Ĥ. Volume load (aka tonnage = sets X reps X weight) is a useful number to track because it correlates with muscle growth and strength increase.ģ.
A new study from Brazil shows that a specific type of superset training - antagonist pairs - can increase volume load while cutting your gym time almost in half.Ģ.