How To Use SUPERSETS For More Muscle Growth (Science-Based)

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Do you have to rush your workouts?

Well, then resting 2-3 minutes between each set will not work for you and you just have to accept that you will build muscle slower if you rest only 1-minute between sets.

Unless you start supersetting your exercises!

A superset means that you pair exercises together that train opposing muscle groups. So instead of doing a Bench Press, waiting for 3 minutes, and then bench pressing again. Superset with your Bench Press with something like a Rowing exercise

Because these exercises train muscle that are not related to each other, you do not need a full 3-minute rest interval [1]. You can do a heavy bench, then going into a row, rest for about 1 minute, then get back into the Bench Press.

This helps you save a ton of time, if your gym is not crowded! If you do train in a crowded gym, unfortunately using supersets will be tricky.

But the good news is that there is new research showing you can maximize muscle growth with as little as 1.5 minutes of rest between sets. So if you are limited on time, feel free to reduce your rest times to 1.5-minutes between sets.

Scientific References:
1. Robbins, Daniel W., et al. "Physical performance and electromyographic responses to an acute bout of paired set strength training versus traditional strength training." The Journal of Strength & Conditioning Research 24.5 (2010): 1237-1245.
2. Singer, Alec, et al. "Give it a Rest: A systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy."