Resistance training has proven to be beneficial for individuals of all ages at improving muscular strength and endurance, increasing muscle size, and improving performance and body image among other factors. Specific intensities, volumes, and rest periods have been suggested through resistance training research as a means of targeting a particular variable such as muscle strength or power. Modifications to the arrangement of exercises during a resistance training program may promote speedier gains or enhanced muscle development. Individuals would likely be more inclined to participate in a resistance training regimen if this were the case.
In order to determine whether changing exercise arrangement during a resistance training program will elicit superior gains in muscle and body development, 31 young women were divided into three groups: control (C), traditional (T), and compound supersets group (SS). Supersets are coupled resistance training exercises that target either the same muscle group (agonist-agonist/compound superset) or opposing muscle groups (agonist-antagonist/reciprocal supersets). The women were tested pre-training for muscle strength (MS), muscle endurance (ME), vastus lateralis cross-sectional area (CSA) and thickness, body composition (BC), and thigh girth. The women then trained for 12 weeks. Post workout soreness and workout time per session was also monitored.
The T training group had significant improvements in MS, ME, CSA, and thickness, but not for body composition. The SS training group also demonstrated significant improvements in MS, ME, and CSA but the improvements in BC and thickness were not significant for the SS group. The SS group did differ significantly from the C group for post 1RM squat and post leg press ME, while the T group did not differ significantly from the C group for those measurements. Also, the SS group demonstrated superior workout efficiency (weight lifted/time). Post workout soreness was not different between training groups.
The results suggest that SS training is a more time efficient method of resistance training that elicits thigh muscle strength and endurance gains similar to or above T training in young women.