Samuel King, Jr.
Supersets. Peanut butter and jelly. Bows and arrows. Popcorn and movies. Some things just work better in pairs. And so it is with exercises—if you’re a careful matchmaker. By pairing a set of one exercise with a set of another exercise the synergistic effect of the whole can be greater than the sum of the parts. And these couplings get the coolest name in the gym: supersets. Let’s explore how adding the right dynamic duos to your routine can shrink your workout time and grow your workout effectiveness.
WHAT IS A SUPERSET?
A superset is the pairing of two different exercises performed without resting. So, for example, do 10 reps of leg extensions followed immediately by 10 reps of seated leg curls. These 20 reps count as one superset, and only after them do you pause for your between-set rest.
Note: More than two different exercises performed without resting is a giant set.
SUPERSET ORIGIN
Joe Weider branded everything, not just his every product, but even ideas. In the ’50s, he and his small staff were literally writing—or, more often, rewriting—the language of weight-training, defining or redefining everything from going heavier (Weider Progressive Resistance Principle) to getting help from a spotter (Weider Forced Reps Principle). “I gave my principles and techniques exciting new names that stuck in the mind, so they were easy to teach and talk about,” the muscle mogul explained. The best-titled was the Weider Supersets Principle, which arrived, faster than a speeding bullet, in 1951 when Superman comics and, soon thereafter, a TV show were all the rage. Combining two exercises without resting was forever imbued with the aura of Clark Kent morphing into the Man of Steel.
SUPERSET TYPES
ANTAGONIST
This is the original recipe, coupling two exercises for antagonists: chest with upper back, quadriceps with hamstrings, or biceps with triceps. Example: incline dumbbell curls (biceps) supersetted with incline dumbbell extensions (triceps). This combo has the advantage of allowing you to use the same weights and bench and just go from arms down to arms up. Though most supersets won’t provide such rapid transitions, pick exercises or set up equipment to minimize downtime between exercises.
BODY PART
Pair dissimilar exercises for the same body part. Example: hack squats followed by walking lunges. Choose a second exercise you can keep cranking out even after reaching near-failure in the first. So, in our example, you should be able to do 20-30 strides of bodyweight lunges even after 10 hard reps of hack squats.
PRE-EXHAUST
Immediately follow each set of an isolation exercise with one of a compound exercise for the same body part. Example: cable crossovers before dips. The first exercise works only pecs before the second exercise enlists triceps and anterior delts in the pec work, so the already stressed pecs give out sooner than usual while dipping, better concentrating those reps on just your chest.
See: Pre-exhaust Training
POST-EXHAUST
This flips the previous script: compound exercise before isolation exercise for the same body part. Example: barbell shoulder presses before dumbbell front raises. The latter extends and better targets the work begun by the former, and, unlike pre-exhaust, the isolation exercise won’t diminish your strength in the compound exercise.
UNRELATED
Finally, you can combine two dissimilar body parts. Often called staggered sets (another Weider name), this is a great way to save time or target something you might otherwise neglect. The best work-in candidates are abs with anything, calves with an upper body part, and biceps, triceps, or forearms on leg day. For examples, slip in a set of calf raises between each set in your back routine or do crunches just after each set of bench presses. Neither exercise will rob any strength from the other, and, as always with supersets, you can double the workload you’d otherwise do in a given period.
See: Staggered Sets: Workout Multitasking
SUPERSET ADVANTAGES
SPEED
With no rest between two sets, you can maximize gym time and minimize workout length. Do an entire superset workout, alternating, say, biceps and triceps sets without rest and you can really crank up the pace for a quick and intense arm session.
SYNERGY
Combining sets of two dissimilar exercises essentially creates one big set, unique from either of the two exercises alone. Typically, it’ll also localize the pump, either by pairing antagonists or by focusing on two different movements for the same body part.
SUPERSET DISADVANTAGES
INCONVENIENCE
Without proper planning, scenarios like this become all too common: You’re supersetting preacher curls and machine dips, but while you’re on the triceps dipping machine someone hops on the only available preacher curl bench and strips the iron off the bar you were using. To combat these gym muggings, you may need to either use the same equipment for both paired exercises or choose two workout stations that are close together.
DECREASED FOCUS
With what is essentially one big set of two exercises which typically lasts for 16 or more reps, intensity can wane and focus can wander. To combat this, think of each exercise’s reps as its own set and push that set to failure or near failure. Work to increase intensity, and don’t let it fizzle away.
SUPERSET TRAINING TIPS
◼️ When performing antagonistic supersets, pair similar exercises, such as leg extensions (for quads) and leg curls (for hamstrings).
◼️ When performing bodypart supersets, pair diverse exercises, such as leg extensions (isolation, machine exercise) and walking lunges (compound, non-machine exercise).
◼️ To minimize downtime, choose exercise stations that are close or set up equipment so you don’t need to move more than a few feet before starting the second half of the superset.
◼️ Think of each half of the superset as a set and push it to failure or near failure. This is also necessary for computing the volume of your routine. One superset equals two sets, so if you typically do 15 sets in a routine, count four supersets as 8 sets.
SUPERSET ARM ROUTINE
EZ-bar Lying Triceps Extension — 4 sets x 8-12 reps
↕️ superset with
EZ-bar Curl — 4 sets x 8-12 reps
Dumbbell Kickback — 4 sets x 10-12 reps
↕️ superset with
Incline Dumbbell Curl — 4 sets x 10-12 reps
Rope Pushdown — 4 sets x 12-15 reps
↕️ superset with
Rope Hammer Curl — 4 sets x 12-15 reps
SUPERSET TRICEPS ROUTINE
EZ-bar Lying Triceps Extension — 4 sets x 8-10 reps
↕️ superset with
Bench Dip — 4 sets x 10-15 reps
One-arm Pushdown — 3 sets x 10-12 reps
↕️ superset with
One-arm Triceps Extension — 3 sets x 10-12 reps
SUPERSET FAQS
What is a superset workout?
A superset is when you perform sets for two different exercises without resting between them. A superset workout would consist of only such combinations.
What is a superset used for?
It increases the workout intensity and localized pump of the targeted muscles. It also reduces the time of the workout.
Is a superset good for muscle growth?
Yes, as long as you keep your effort up on both exercises and push each to failure or near-failure.
How often should you do supersets?
As frequently or infrequently as you want. It’s just another training tool, and you can use that tool in every workout or no workouts.
What is a superset example?
Pushdowns superset with cable curls, each for 4 sets of 10-12 reps. This is an example of a biceps/triceps superset that you can perform in the same spot with the same equipment for both the pushdowns and the curls.
What is a superset of three exercises?
Tri-set or giant set. A tri-set is specifically three exercises performed without resting between them. A giant set is three or more exercises performed without resting between them.
What are the disadvantages of supersets?
Without planning it can be a chore to keep dibs on two pieces of equipment. Also, with a longer series of reps and two different exercises, it can be difficult to maintain your focus and squeeze every last rep out of both exercises.
Are supersets good for arm growth?
Yes, going back and forth between biceps and triceps exercises is an excellent way to get an intense arm workout and an incredible pump.
Is it OK to superset everything?
You can. But we would recommend regularly doing this only for different muscles (like biceps and triceps or quads and hamstrings). If you do only supersets for, say, chest, be aware that you’re greatly reducing the rest time you need to recover your strength.
See also: Giant Sets for Giant Gains
