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Should You Use Supersets to Build Muscle Faster? What 18 Studies Say

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If you want to know what supersets are, whether or not they can help you build muscle, get stronger, and lose fat, and the right way to use supersets in your training, then you want to listen to this podcast.

Supersets are a staple of classic bodybuilding workouts.

You find them in almost every muscle building magazine, book, and blog, and Golden-era bodybuilders like Franco Columbu, Frank Zane, and Arnold swore by them.

But how effective are supersets?

And how do they compare to simpler muscle building techniques like increasing volume (reps), frequency, or intensity (load)?

Well, the short story is that supersets aren’t inherently good or bad—it all comes down to how you use them. Use them correctly, and they can help you finish your workouts faster without hurting your performance. Use them incorrectly, however, and they’ll probably slow down your progress.

Let’s get started.

Would you rather read about supersets? Then check out this article!

TIME STAMPS

4:12 – What is a superset?

5:45- Can supersetting help build muscle faster?

6:44 – Are supersets harder than traditional sets and more effective for gaining muscle?

8:00 – Do supersets help you do more reps and help build more muscle?

12:33 – Do supersets give you a bigger pump?

17:23 – What is the proper way to do supersets?

18:00 – Do supersets spike your testosterone?

20:27 – Can you use supersets to help gain strength faster?

26:14 – Can supersets replace cardio?

29:30 – What are supersets good for?

33:07 – How do you superset the right way?

References

https://www.ncbi.nlm.nih.gov/pubmed/26605807

https://www.ncbi.nlm.nih.gov/pubmed/20847704

https://www.ncbi.nlm.nih.gov/pubmed/25546444

https://www.ncbi.nlm.nih.gov/pubmed/24998610

https://www.ncbi.nlm.nih.gov/pubmed/26605807

https://www.ncbi.nlm.nih.gov/pubmed/25047853

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588899/

https://www.ncbi.nlm.nih.gov/pubmed/24998610

https://www.ncbi.nlm.nih.gov/pubmed/26272733

https://www.ncbi.nlm.nih.gov/pubmed/28963127

https://www.ncbi.nlm.nih.gov/pubmed/23442269

https://www.ncbi.nlm.nih.gov/pubmed/19077743

https://www.ncbi.nlm.nih.gov/pubmed/22158142

https://www.ncbi.nlm.nih.gov/pubmed/25047853

https://www.sciencedirect.com/science/article/pii/S1728869X15300915

https://www.ncbi.nlm.nih.gov/pubmed/24402448

https://www.ncbi.nlm.nih.gov/pubmed/26605807

https://www.ncbi.nlm.nih.gov/pubmed/24998610

https://www.ncbi.nlm.nih.gov/pubmed/28431408

https://www.ncbi.nlm.nih.gov/pubmed/25963846

https://www.ncbi.nlm.nih.gov/pubmed/22777332

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/

https://www.ncbi.nlm.nih.gov/pubmed/29203287

http://hyper.ahajournals.org/content/46/4/667

https://academic.oup.com/cardiovascres/article/73/1/10/314692

https://www.ncbi.nlm.nih.gov/pubmed/1468313

https://www.ncbi.nlm.nih.gov/pubmed/20733520

https://www.ncbi.nlm.nih.gov/pubmed/26330274

https://www.ncbi.nlm.nih.gov/pubmed/24942175

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What did you think of this episode? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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