Resistance training offers a long list of benefits, including many positive physical adaptations, such as improved muscular endurance, muscle size, power and strength. The health benefits of resistance training are plentiful, as well, and include reducing the risk of numerous diseases, including cardiovascular disease and type 2 diabetes. Unfortunately, even with all these benefits, most adults are not getting the message and performing resistance training on a regular basis. In fact, a recent research review concluded that nearly 60% of adults don’t participate in any muscle-strengthening activities, while 80% never participate in free-weight or weight-machine resistance exercise.

As is often the case, a perceived lack of time was the most common reason given for why people didn’t exercise regularly. As a health and exercise professional, you’ve undoubtedly heard the same reasoning from your clients. That’s why it’s so important to identify time-efficient methods of resistance training to help your clients overcome this “lack of time” challenge. This article presents an approach you may not have yet considered—reciprocal superset (RSS) training—which new research suggests is a highly effective resistance-training method that is also very time-efficient.

Introducing Reciprocal Superset Training

With traditional multiset resistance training (TRAD), a client performs consecutive sets of the same exercise, with 60 to 180 seconds of rest between each set, before moving on to the next exercise. TRAD is an effective resistance-training modality, but it can be quite time-consuming. In contrast, with RSS the client performs two consecutive sets of different exercises that target opposing muscle groups with minimal rest between sets. For example, a client might complete 10 repetitions of a shoulder press followed immediately by 10 repetitions of a lat pull-down, and then take a standard 60- to 180-second rest interval. Incredibly, when compared to TRAD, research suggests that RSS workout sessions can reduce training duration by approximately 50% without compromising any part of the workout, such as a client’s total training volume.  

Is Reciprocal Superset Training Too Good to Be True?

As health and exercise professionals, we all want to share with a client that a new workout program has met a high standard of evaluation. Most clients demand this, as they want the most effective exercise programs to rapidly attain their personal goals. The great news is the research on RSS is really impressive. In a pioneer study on RSS, researchers compared the results of 10 recreationally trained male lifters performing a four-set-per-exercise TRAD vs. a four-set-per-exercise RSS workout with six exercises (bench press, bent-over row, biceps curl, triceps extension, knee extension and knee flexion). Surprisingly, the RSS had significantly higher energy expenditure and blood lactate concentration compared to TRAD. Scientists have found that when blood lactate levels elevate, it is a good sign that the muscle is being effectively challenged (this is called metabolic stress).

We recently helped lead another recent TRAD versus RSS study, where we had 18 female and male participants perform four sets of 12 to 15 repetitions at 75 to 80% of their 10-repetition maximum (RM). The six exercises were hex-bar deadlift, leg press, chest press, seated row, dumbbell overhead press and lat pull-down). We found that the participants performing the RSS were actually doing resistance training at heart-rate intensities that may improve cardiorespiratory fitness. Additionally, RSS was shown to burn more calories after the workout, when compared to TRAD. Notably, this is the first study to demonstrate the potential benefits of RSS for women participants. Most importantly, the RSS session was much shorter in duration (26.7 vs. 45.6 min).

What Is the BEST way to Introduce RSS to Clients?

There are many variables to consider when designing resistance-training sessions. The following recommendations stem from the studies just discussed. These practical application tips can be seen as building blocks for developing an effective RSS program, but they can also be applied to TRAD. Several sample RSS programs are provided in Tables 1 through 4. First, we’ll look at a range of variables to consider when designing your RSS programs, including exercise selection, training frequency, set volume, external load, repetition tempo, proximity to failure and rest intervals.

• Exercise selection: Both multi- and single-joint exercises are effective and should be included in an RSS session. Choose unilateral/bilateral and machine/free-weight exercises based on comfort, preference and desired transfer to performance.
• Training frequency: Muscle size and strength increase with training frequencies that range from one to six days per week. Thus, the choice of training split (e.g., upper/lower or push/pull/legs) should be based on preference and availability.  
• Set volume: Perform three to five sets for each RSS pairing in a session and try to target each major muscle group with four or more sets per week.
• External load: With respect to building muscle size and strength, new research indicates this can be attainted with a wide spectrum of loading ranges from ≥ 30% of the 1-RM. This translates to muscle size gains with relative loads that correspond with anywhere between three and 35 repetitions per set, but using an external load that keeps sets between six to 15 repetitions will help save time in the gym.
• Repetition tempo: Conduct two- to three-second eccentric muscle activation with maximal effort concentric contractions. Minimize the pause between eccentric/concentric muscle actions and between repetitions.
• Proximity to failure: Proximity to failure is a new training term in resistance training. It is defined as the number of repetitions in reserve upon completion of a set. From a practical application perspective, have clients perform sets to the point where the last few repetitions are a challenge, but they are one to three repetitions shy of momentary failure.
• Rest intervals: Plan for minimal rest (approximately 15 to 30 seconds) between consecutive exercises during the superset but allow for two- to three-minute rest intervals between consecutive RSS.

Conclusion

Resistance training stimulates a wide range of health and fitness benefits, yet too few people are reaping its benefits by performing resistance training on a regular basis. You can help your clients overcome their perceived lack of time by creating time-efficient programs that help them get in and out of the gym more quickly, while also giving them the results they’re looking for. RSS training is one proven way to reduce workout time, and your clients will enjoy the added benefits of improved cardiorespiratory fitness, increased energy expenditure and higher lactate production. As scientists and practitioners, we are hopeful that RSS training may be the answer for getting more people to enjoy the benefits of resistance training.

Note: A1+A2, B1+B2, and C1+C2 are paired and performed consecutively before resting for two to three minutes.

Note: A1+A2, B1+B2, and C1+C2 are paired and performed consecutively before resting for two to three minutes.

Note: A1+A2, B1+B2, and C1+C2 are paired and performed consecutively before resting for two to three minutes.

Note: A1 and B1 are performed individually in a TRAD manner; C1+C2 and D1+D2 are paired and performed consecutively before resting for two to three minutes.

Zachary Mang, PhD, is a strength and conditioning specialist for the Albuquerque Baseball Academy, where he specializes in data-driven training approaches for long-term athletic development. His research interests include minimum-effective training doses and applying exercise interventions as a frontline defense to prevent chronic diseases.

Len Kravitz, PhD, CSCS, is a professor and program coordinator of exercise science at the University of New Mexico where he received the Presidential Award of Distinction and the Outstanding Teacher of the Year award. He also is a member of the ACE Scientific Advisory Panel.