A superset is an intensity technique used in strength training where you perform a set of two separate exercises without taking a rest in between exercises.
So, you would perform a set of exercise A for the prescribed number of repetitions and then immediately begin a set of exercise B without resting in between exercises. After completing the set of exercise B, you would then take your rest period.
Now that we’ve covered what a superset is, let’s use the rest of this introduction to discuss what makes supersetting exercises so popular.
The primary reason supersets are popular is because they save time. If you perform exercises without rest periods in between sets, you’ll naturally have quicker workouts than if you were to perform straight sets while resting in between each set.
Another reason supersets are common is because they can be intense and increase the time a muscle is under tension. Smartly programmed supersets also take full advantage of angles so that you can effectively train a muscle group through a wider range of motion than you would with a single exercise.
Lastly, they’re just fun to do. It may be intimidating to see a superset listed in a workout routine for the first time. But, after you’ve done a superset, you’ll understand their appeal. Whether it’s the skintight pump that results or the fact that you shaved 2-3 minutes off your workout routine – you’ll be lucky for more ways to incorporate supersets into your workouts.
What Types of Supersets Can You Do?
This is an excellent question and some of the language used below might be fairly technical. However, if you follow along, you’ll have a better understanding of what types of supersets are and maybe even educate some of your gym friends in the future.
Same muscle supersets
I need to tread lightly here, because I am certainly someone who refers to all two exercise combinations as supersets. But technically if you combine two exercises that target the same muscle group it is defined as a compound set not a superset.
So, if you want to come across as the well-educated lifter at the gym, the next time you hear someone say let’s superset lat pull downs with seated cable rows, you can be like “you mean lets do a compound set of lat pull downs and seated cable rows”.
And, if you don’t feel like causing a stir, you can be like me and just adopt the simple gym-speak of referring to every set that includes two exercises as a superset.
With all that said – we have some great articles linked below that share some of the best body-part specific supersets
- Shoulder Supersets
- Back Supersets
- Chest Supersets
- Tricep Supersets
- Bicep Supersets
- Hamstring Supersets
- Quad Supersets
This same muscle group style of superset is often popular for bodybuilding and bro-style splits.
Opposing Muscle Groups
This is the technically correct definition of a superset. Supersets that include two exercises that are opposing muscle groups allow you to rest one muscle group as you train the other.
An example of an opposing muscle group superset would be performing a set of dumbbell bench press with a set of dumbbell rows. Or a set of bicep curls with a set of cable tricep extension.
Opposing muscle group supersets are awesome if your goal is to shorten your workouts. Since the first muscle group worked is being rested while the second exercise is performed, you can limit your rest periods in between supersets to a duration that allows you to simply catch your breath and then perform the next set.
Some people even create entire workouts that include nothing but supersets. This allows you to get in an efficient workout in 30 minutes (or less).
Here are some examples of opposing muscle group supersets:
Upper/Lower Supersets
The upper/lower superset is where you perform a set of an upper body exercise followed by a set of a lower body exercise.
This type of superset is typically incorporated into full body style workouts to expedite some of the time spent in the gym.
An example of this would be pairing a set of squats with a set of shoulder presses. Or a set of dumbbell rows with a set of glute bridges.
Power Supersets
The NASM personal training certification program also includes supersets in their Power phase of their OPT programming model. This phase is generally reserved for athletic performance but may be something that you decide to test out in your workouts at some point.
The thought here is that you would perform a strength movement such as the bench press followed by an explosive movement such as a medicine ball chest pass.
The thought here is that you tap into as many muscle fibers as possible with the compound strength lift. This portion of the superset is usually 1-5 repetitions. Then you exhaust the muscle and activate as many quick twitch muscle fibers as possible with the explosive movement for 8-10 repetitions.
How to Add Supersets into Your Workouts
For those looking to include a superset in their workout for the first time, it’s best to start with a low effort superset – likely a finisher superset at the end of your workout for 2-3 sets. Opposing muscle groups would be the least extreme type of superset to attempt for a beginner.
If you enjoy the style of this intensity technique, you can expand and find more ways to include them in your workouts – whether that be by making the majority of your workouts supersets or trying out some more advanced supersets like the compound set or the power superset.
If you’re someone who gets their workouts from a source online or in an app, you’ll likely see supersets written within the workout table either with a letter before or after the number listed with the exercise. For example:
1a. Dumbbell Row
1b. Dumbbell Bench Press
Or
A1. Dumbbell Row
A2. Dumbbell Bench Press
So, if you’ve been confused by this in the past, you’ll be better able to interpret workout tables containing supersets in the future.
Superset Workouts
Some people like to create entire workouts using supersets. Doing so helps them fit more exercises into their workout sessions. This can be helpful if they have to keep their workout duration short or if they need to train throughout the week using a lower workout frequency.
Some examples of superset workouts include:
Conclusion
Supersets are easily one of the most fun intensity techniques you can incorporate into your workouts.
There’s a variety of superset types that make it easy for anyone to include them into their workouts regardless of what type of training split schedule they follow.
If you have any questions about supersets, be sure to drop it in the comments section down below so I can answer it.