Editing Strength training (section)

===Order===
The largest increases in strength happen for the exercises in the beginning of a session.<ref name="Nunes2021">{{cite journal |doi=10.1080/17461391.2020.1733672 |title=What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis |year=2021 |last1=Nunes |first1=João Pedro |last2=Grgic |first2=Jozo |last3=Cunha |first3=Paolo M |last4=Ribeiro |first4=Alex S |last5=Schoenfeld |first5=Brad J |last6=de Salles |first6=Belmiro F |last7=Cyrino |first7=Edilson S |journal=Eur J Sport Sci |volume=21 |pages=149–157 |pmid=32077380 |issue=2|s2cid=211214313 |doi-access=free }}</ref>

Supersets are defined as a pair of different exercise sets performed without rest, followed by a normal rest period. Common superset configurations are two exercises for the same muscle group, agonist-antagonist muscles, or alternating upper and lower body muscle groups.<ref name="Krzysztofik">{{cite journal |last1=Krzysztofik |first1=M |last2=Wilk |first2=M |last3=Wojdała |first3=G |last4=Gołaś |first4=A |title=Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. |journal=International Journal of Environmental Research and Public Health |date=4 December 2019 |volume=16 |issue=24 |page=4897 |doi=10.3390/ijerph16244897 |pmid=31817252 |pmc=6950543 |doi-access=free }} {{Creative Commons text attribution notice|cc=by4|from this source=yes}}
</ref> Exercises for the same muscle group (flat bench press followed by the incline bench press) result in a significantly lower training volume than a traditional exercise format with rests.<ref>{{cite journal |last1=Wallace |first1=W |last2=Ugrinowitsch |first2=C |last3=Stefan |first3=M |last4=Rauch |first4=J |last5=Barakat |first5=C |last6=Shields |first6=K |last7=Barninger |first7=A |last8=Barroso |first8=R |last9=De Souza |first9=EO |title=Repeated Bouts of Advanced Strength Training Techniques: Effects on Volume Load, Metabolic Responses, and Muscle Activation in Trained Individuals. |journal=Sports |date=6 January 2019 |volume=7 |issue=1 |page=14 |doi=10.3390/sports7010014 |pmid=30621334 |pmc=6359665 |doi-access=free }}</ref> However, agonist–antagonist supersets result in a significantly higher training volume when compared to a traditional exercise format.<ref>{{cite journal |last1=Robbins |first1=Daniel W |last2=Young |first2=Warren B |last3=Behm |first3=David G |title=The Effect of an Upper-Body Agonist-Antagonist Resistance Training Protocol on Volume Load and Efficiency |journal=Journal of Strength and Conditioning Research |date=October 2010 |volume=24 |issue=10 |pages=2632–2640 |doi=10.1519/JSC.0b013e3181e3826e|pmid=20847705 |s2cid=19670323 |doi-access=free }}</ref> Similarly, holding training volume constant but performing upper–lower body supersets and tri-sets reduce elapsed time but increased perceived exertion rate.<ref>{{cite journal |last1=Weakley |first1=JJS |last2=Till |first2=K |last3=Read |first3=DB |last4=Roe |first4=GAB |last5=Darrall-Jones |first5=J |last6=Phibbs |first6=PJ |last7=Jones |first7=B |title=The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. |journal=European Journal of Applied Physiology |date=September 2017 |volume=117 |issue=9 |pages=1877–1889 |doi=10.1007/s00421-017-3680-3 |pmid=28698987|pmc=5556132 |s2cid=253892268 }}</ref> These results suggest that specific exercise orders may allow more intense, more time-efficient workouts with results similar to longer workouts.<ref name="Krzysztofik"/>