STUDY 1 – The first one compared traditional weight training doing a set of one exercise, then resting and then repeating to a superset workout similar to the ones we use at Emerge Fitness Center (where you perform for example one set of presses, rest a period of time and then perform one set of rows before repeating). The researchers concluded that the superset group burned more calories per minute than the traditional weight training group and yielded more fat reduction. So if workout time is limited (which it is for most of us), and the goal is to drop some excess fat, a superset based workout may be superior.
STUDY 2- Taking that one step further, another study looked at three groups – a low intensity circuit training group, an endurance (cardio) only training group and a high intensity circuit training group. This study concluded that among the three groups, the high intensity circuit training showed the greatest reductions in body weight, percentage of fat mass , waistline, blood lactate (produced at 100 Watt during submaximal test) and greater improvement in 6RM in horizontal leg press and underhand cable pulldowns.
Both of these studies show that pairing or setting up a circuit of exercises using high intensity exercise, will be more effective for fat loss and weight reduction than doing pure endurance training. When we combine the two above studies – we can conclude that using a program like the ones at Emerge Fitness Center using supersets, within a circuit format will be the most effective fat loss strategy within the weight room.
Bottom Line: If your goal is to lose fat, set up all your resistance training in superset, triset or circuit (a term we use to describe 4 or more exercises) fashion to really maximize your results. If you add in some interval training (which is metabolically similar to the above type of training – high intensity work followed by a rest period) and clean up your diet, you’ll make great progress.
Results Fitness Team
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