A superset means performing two movements back-to-back with little to no rest and taking a break before repeating. For instance, do a set of bicep curls, immediately jump into a set of tricep extensions, rest for 90 seconds, and repeat.

The question is, why even bother with supersets? More importantly, how can you apply them in your training.

What’s The Purpose of Supersets?

Supersets are beneficial in two significant ways:

1. They save you time
2. They develop your cardiovascular system

Performing sets of exercises back to back can be a time-efficient way of working out. You can do the same amount of work (volume) but finish quicker. Here is an example of how that might look on two exercises:

Scenario 1 (Straight Sets)

Set 1: 12 reps (40 seconds)
Rest for 2 minutes
Set 2: 12 reps (40 seconds)
Rest for 2 minutes
Set 3: 10 reps (35 seconds)
Rest for 2 minutes

Set 1: 15 reps (45 seconds)
Rest for 1.5 minutes
Set 2: 15 reps (45 seconds)
Rest for 1.5 minutes
Set 3: 15 reps (45 seconds)
Rest for 1.5 minutes

Total time for the two exercises: 14.6 minutes

Scenario 2 (Supersets)

Superset 1: 12 reps (40 seconds) ⇒ 15 reps (45 seconds)
Rest for 2 minutes
Superset 2: 12 reps (40 seconds) ⇒ 15 reps (45 seconds)
Rest for 2 minutes
Superset 3: 10 reps (35 seconds) ⇒ 15 reps (45 seconds)
Rest for 2 minutes

Total time for the two exercises: 10.1 minutes

It’s the same amount of work but done 3.5 minutes quicker.

The second benefit of supersets is they develop your cardiovascular system well because you have to do more work before taking a break.

How to Perform Supersets Effectively

The most popular way to apply supersets is to pair agonist/antagonist muscle groups:

• Biceps - triceps
• Hamstrings - quadriceps
• Glutes - hip flexors
• Chest - lats (back)

Doing so reduces the risk of overworking the same muscles and seeing a significant drop in performance throughout a superset. For example:

• Bicep curls - tricep extensions
• Leg curls - leg extensions
• Glute bridges - straight leg raises
• Bench press - bent-over row

The second way to apply supersets is to pair muscle groups that don’t overlap on the exercises you plan on doing. For example, the deltoids (shoulders) and quadriceps:

• Barbell back squat - seated shoulder press
• Leg extensions - lateral raises
• Lunges - front raises

As for the specific superset structure, you can modify the above approach by adding a short break after the first movement. For example:

Superset 1: 12 reps (40 seconds) ⇒ (30-second break) ⇒ 15 reps (45 seconds)
Rest for 2 minutes
Superset 2: 12 reps (40 seconds) ⇒ (30-second break) ⇒ 15 reps (45 seconds)
Rest for 2 minutes
Superset 3: 10 reps (35 seconds) ⇒ (30-second break) ⇒ 15 reps (45 seconds)
Rest for 2 minutes

Total time for the two exercises: 11.6 minutes

Doing so is good for catching your breath and improving your training performance while still finishing your workouts quicker.

A Few Drawbacks of Supersets

Super sets help condense more work in less time but carry drawbacks. One such is the challenge, especially if you’re used to straight-set training. Doing two back-to-back exercises can generate a lot of fatigue and leave you winded.

People with poor cardiovascular capacity will struggle to recover and might not save much time. The good news is that the more you push yourself on supersets, the more you will improve your endurance. Including some aerobic training (say, 60 to 90 minutes per week) can also help you perform better on supersets.

Another issue with supersets is that certain muscles can still get fatigued, even if you’re careful not to do similar exercises. For instance, you might pair the bench press with a barbell row for your chest and back. While the two train different areas, involved muscles can get fatigued and impair your performance. Rows will fatigue your back, making it more difficult to assume a strong position on the bench and press your usual weight. Aside from impairing your performance, fatigue can increase the risk of technique breakdown.

One way to work around the issue is to pair compound with isolation movements. Instead of doing the bench press and barbell row, pair it with bicep curls, leg extensions, or another less challenging exercise. Doing so will also make supersets more manageable and less likely to leave you panting.

Thank you for taking the time. Until next week,
Philip

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