研究发现，超级组可以增强肌肉和力量，以及传统的举重，但时间缩短了 36%。 Supersets build muscle and strength as well as traditional lifting but in 36% less time, study finds.

纽约市立大学雷曼学院的一项新研究发现，超级组——不休息地背靠背进行锻炼——可以像传统重量训练一样有效地增强肌肉和力量，同时将锻炼时间减少 36%。 A new study from CUNY Lehman College finds that supersets—performing exercises back-to-back with no rest—can build muscle and strength as effectively as traditional weight training while cutting workout time by 36%. 研究人员在8周的时间里对43名经验丰富的举重运动员进行了测试, 两组都完成了相同的组,重复和训练量. Researchers tested 43 experienced lifters over eight weeks, with both groups completing identical sets, reps, and training volume. 尽管会议时间较短,但超集组在肌肉大小(2%-7%)和体力方面也有类似的增长,这表明超集提供了一种具有时间效率的替代方法,同时又不牺牲结果。 Despite shorter sessions, the superset group saw similar gains in muscle size (2% to 7%) and strength, suggesting supersets offer a time-efficient alternative without sacrificing results.