Reno Personal Training: Burn 30% More Calories With Supersets!

Exercise, Strategies, Study, Weight Loss Add comments

A way cool study showing the calorie-burning potential of supersets was just released by Syracuse University (and was published by the Journal Of Strength And Conditioning Research).

The researchers wanted to see if superset training – like we do in our Reno Personal Training workouts for fat loss – burned more calories than traditional “straight set” resistance training – like what you may be doing now.

(If you’re not sure what a superset is, check out this article: No Rest For The Wicked: How To Cut Down Your Workout Time With Supersets)

Test subjects for this study were active young men, and they performed two workouts separated by at least a week.

Not this young!

Workouts were 4 sets of 10 reps for 6 different exercises.

For one workout, the subjects did the exercises in straight sets.  Example: Chest, rest, chest, rest, chest, rest, chest, rest, back, rest, back, etc.

For the other, they did antagonistic supersets. Example: Chest, rest, back, rest, chest, rest, back, rest, chest, etc.

The result?  The antagonistic supersets burned 30% more calories per minute of working out!

So if your workout using straight sets burns 500 Calories, switching it up and using supersets will burn an extra 150 Calories.  650 total!

Such a big swing in calories burned is an advantage you can’t ignore if you want results.

As a bonus, the researchers also found that superset training burns more calories AFTER the workout than traditional training.  Which means a big boost in your resting metabolism.  Yep, work out with supersets and burn more calories even while you’re sleeping.

The researchers final note in the abstract says it all: Incorporating this method of resistance exercise may benefit exercisers attempting to increase energy expenditure and have a fixed exercise volume with limited exercise time available.

If you’re a dork like me, here’s the reference to this superset study:

J Strength Cond Res. 2010 Apr;24(4):1043-51.
The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults.
Kelleher AR, Hackney KJ, Fairchild TJ, Keslacy S, Ploutz-Snyder LL.
Musculoskeletal and Human Performance Laboratories, Department of Exercise Science, Syracuse University

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