The Strength Log Try Alternating Sets for Faster Gains and Shorter Workouts
Sep 8, 2025
They explore alternating sets as a time-saving way to maintain training volume. They contrast short and long rests and review a study comparing rest strategies for bench and squat. They define supersets versus looser alternating sets and discuss pairing exercises to limit interference. They highlight session time savings, systemic fatigue risks, and practical tips for when to use alternating sets.
AI Snips
Chapters
Transcript
Episode notes
Rest Duration Affects Strength More Than Hypertrophy
- Longer rest between sets often increases strength gains more than short rests.
- For hypertrophy, resting ~90 seconds is usually enough to avoid major loss in growth stimulus.
Use Alternating Sets To Save Time
- Use alternating sets to cut total workout time while keeping longer rests for each muscle.
- Pair exercises that minimize interference so local fatigue doesn't impair the other lift.
Study Compared Traditional, Long, And Alternating Rest
- A Japanese study compared three session formats using bench and squat at 85% 1RM.
- They measured total training volume (weight×reps×sets) to proxy expected gains.