The study by Kelleher et al. (2010) investigated whether reciprocal supersets (SUPER), which pair agonist‑antagonist exercises with minimal rest, impose greater metabolic demands than traditional resistance training (TRAD) when total work is matched. Ten recreationally active men completed two crossover sessions: a SUPER protocol (four sets of six exercises performed as agonist‑antagonist pairs with 60 s rest between supersets) and, one week later, a TRAD protocol (four sets of each exercise performed sequentially with 60 s rest between sets). Both protocols used 70 % of 1‑RM, identical load, repetitions, and tempo (2 s concentric, 2 s eccentric). Energy expenditure (EE) was measured via breath‑by‑breath indirect calorimetry (VO₂, VCO₂) and blood lactate samples were taken during exercise and for 60 min post‑exercise to assess excess post‑exercise oxygen consumption (EPOC). Results showed no significant difference in absolute aerobic EE (SUPER ≈ 1010 kJ vs. TRAD ≈ 954 kJ, p = 0.371). However, when expressed per minute of exercise, EE was significantly higher for SUPER (34.7 kJ·min⁻¹) than TRAD (26.3 kJ·min⁻¹, p < 0.001). EPOC was also greater after SUPER (79.4 kJ) versus TRAD (59.7 kJ, p < 0.001). Blood lactate concentrations were higher during and immediately after SUPER (mean ≈ 5.1 mmol L⁻¹, peak ≈ 11.7 mmol L⁻¹) compared with TRAD (mean ≈ 3.8 mmol L⁻¹, peak ≈ 8.8 mmol L⁻¹). Total metabolic cost (aerobic + post‑exercise aerobic + anaerobic EE) did not differ significantly between protocols. The authors conclude that while absolute EE is similar, SUPER delivers more EE per unit time and elicits higher EPOC and lactate, suggesting it may be advantageous for individuals with limited training time seeking greater caloric burn. Limitations include indirect calorimetry, lack of direct anaerobic EE measurement, and a homogeneous sample of young men, restricting generalizability.
Topics
Research Hypothesis: Supersets Yield Higher EE per Time and Greater EPOC
The authors propose that reciprocal supersets, by reducing inter‑set rest, will increase exercise energy expenditure relative to duration and enhance excess post‑exercise oxygen consumption compared with traditional training.