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These days, resistance training has become much more complicated, particularly if you're new to the lifting world. Back in the day, a basic lifting program would prescribe a straight set of 3x10s across the board. Simple and effective, there was nothing elaborate about it.
But in an ongoing attempt to optimize training, the fitness industry has introduced a plethora of special sets and rep schemes. Of these, supersets are one of the most common and, in our opinion, one of the most effective.
However, supersets only work if you use them correctly, and that's where we come in. We're about to get into all things related to supersets, so you know what they are and how to effectively use them in your workout.
This article will discuss:
What is a superset?
Supersets vs. other types of sets
Benefits and drawbacks of supersets
How to perform a superset
Examples of superset exercises
Best superset workouts
How to incorporate supersets into your workout program
You're about to find out what's so super about supersets.
Straight Sets vs Back Off Sets vs Drop Sets vs Compound Sets
If you just read this section's headline, you're probably thinking: "Whew, that's a lot of sets." Don't worry. This article will only focus on supersets, including the definition of a superset, how to use them, superset exercises and workouts, and superset programming tips.
But if you are new to the gym, you'll likely also hear about many other sets, which can make things confusing. That's why it's important to briefly touch on the other sets, so you can distinguish what's going on the next time you walk into the gym.
Further, knowing the other types of sets that exist will help highlight what makes supersets unique.
We won't get into every set that exists as that would take far too long. Instead, to provide you with some key foundational lifting knowledge, here's a look at 4 of the most common sets.
1. Straight Sets:
Straight sets are the base of any workout split, especially for beginners. It's also the most basic type of set and is what most people automatically think of when discussing weight training.
A straight set means that you perform one exercise at a time using a rep scheme that does not fluctuate. For example:
During these sets, the weight may or may not fluctuate.
2. Back Off Sets:
The next type of special set is a back-off set. A back-off set is usually only seen in strength training programs when performing heavy sets ( >85%RM). After your last set, you will drop some weight (usually 10-15%) and perform 1 or 2 drop sets of the same exercise.
However, you usually don't max out (you can, depending on your goals). Instead, you typically concentrate on performing powerful, crisp reps.
3. Drop Sets:
A drop set sounds similar to a back-off set, but it's used predominantly in bodybuilding to accumulate maximal volume and completely fatigue the muscles. These can also be used with any type of exercise, including a smaller isolation exercise.
A drop set is performed by working to near exhaustion and then stopping. You strip some weight and immediately perform as many more reps as possible. This can be repeated for as long as possible.
4. Compound Sets:
Compound sets are most similar to supersets, so pay attention. A compound set is when you perform two exercises back to back with minimal rest periods in between.
What distinguishes these from supersets is that a compound set will use two exercises that train the same muscle groups, like two dumbbell chest exercises. Usually, compound sets use one big exercise paired with one smaller exercise that utilizes a different movement pattern. For example:
Chest press and chest fly
Pull-ups and face pulls
The main intent is to create as much fatigue as possible.
What Is A Superset?
Now we'll get into supersets and superset meaning. So, what are supersets?
A superset is a type of set used in strength training to accumulate maximal volume in a shorter time frame. To do this, supersets involve performing two exercises back to back with minimal rest periods in between.
Think of a superset as a smaller version of circuit training.
Supersets Must Train Different Muscle Groups
Supersets differ from compound sets because they train different muscle groups. Not only are they different, but these are muscle groups that don't interfere with one another. For example, the calf and quadriceps would interfere with each other so those wouldn't work as a superset.
A few examples of muscle groups that would work in a superset include:
Quadriceps and shoulders
Calves and biceps
Chest and lats
Supersets Should (Ideally) Train Opposing Muscle Groups
Depending on who you ask, some will define a superset as not just training different muscle groups but rather opposing muscle groups. These muscles act on each other during flexion and extension and are known as an antagonist-agonist pair.
Examples include:
Triceps and biceps
Quadriceps and hamstrings
Anterior deltoid and posterior deltoid
This is 100% acceptable and is arguably the preferential method. However, sometimes this is impossible to do. For example, if you are running a push-pull split, you will never train an antagonist-agonist pair.
The most important thing is to train different muscle groups that don't interfere with each other.
Supersets vs Compound Sets: What's the Difference?
Supersets and compound sets are often mentioned together, giving the illusion that they're similar. But aside from both training two exercises back to back, they're quite different and used for different purposes.
We already discussed that compound sets train one muscle group, while supersets train opposing muscle groups (so you're working multiple muscle groups within a set). The difference occurs due to the purpose of these special sets.
Compound sets are performed to "compound" as much volume as possible on a muscle group, thus breaking it down and producing muscle hypertrophy. This is why it's almost always seen in athletes interested in muscle building rather than strength. Further, there is more emphasis on allowing little to no rest periods.
A superset is usually done to save time in the gym rather than break the muscle group down. This is why superset exercises don't train the same muscle group.
Last, while supersets still have a short rest period, the rest time is generally a bit longer compared to compound sets.
6 Supersets Benefits: Fact or Fiction?
So, are supersets as super as they claim to be? Let's see what the research says, and take a look at 6 commonly cited supersets benefits and whether each one is fact or fiction.
1. Supersets Save Time.
The first benefit of supersets is one that we already spoke about. Supersets save time. This is a pretty obvious assumption. Compare the following two examples:
Performing 6 exercises, one at a time, with a 2:00 rest.
Performing 6 exercises, two at a time, with a 2:00 rest.
Obviously, the second scenario will take about half the time. However, it doesn't matter how fast a workout is if it fails to produce adaptations. Fortunately, research shows it does produce the necessary adaptations for muscle building.
A study from 2010 examined two protocols for performing two exercises: a bench press and a bench pull¹. The two different protocols included: 3 sets of bench pull followed by 3 sets of bench presses and 4:00 of rest between each set, totaling 20 minutes, and alternating 3 sets of bench pull with bench press (pull, push, pull, push..), using 2:00 rest periods and totaling 10 minutes.
The study found that the total volume for each exercise was similar in both protocols, suggesting pairing the exercises was more efficient.
The same conclusion was made in a review that found that requiring a smaller time frame was the strongest benefit out of all proposed benefits².
It's important to note that some of these studies used exceptionally long rest periods (4 minutes vs. 2 minutes). The majority of people use 2 minutes as their longest rest period, meaning a 1-minute rest period (or less) would be more common in supersets. This difference may make it more difficult to get similar amounts of volume.
So, do supersets save time? Yes, this is true!
2. Supersets Build Muscle.
First, it's true that supersets have the ability to build muscle. When you use progressive overload and proper training variables, all sets and work will build muscle. However, you may hear some gym goers attempt to suggest that supersets are more effective at building muscle. Now, we like supersets, but there's no research to indicate they're more effective.
The primary driver of muscle growth is accumulating volume³. While there may be some evidence that factors such as metabolic damage and fatigue can play a role, those are seen more with compound sets. Plus, this evidence is still far from conclusive.
As you saw in the study above, the two protocols produced the same volume. However, in that same study, the traditional sets used rest periods that were significantly longer than normally used in general lifting populations. Under normal circumstances, the rest period would be closer to 1 minute between exercises in supersets. The shorter rest is definitely not going to allow more volume and may result in less.
Do supersets build muscle? Yes, as long as progressive overload is used; however, not more so than other training regimens.
3. Supersets Increase Strength.
Another proposed benefit is that supersets provide an increase in muscular strength. Strength is a measurement of the neuromuscular efficacy of a muscle group. When the muscle fibers fire quicker and more effectively, that same muscle group can lift more weight.
At first glance, this may seem to have some merit, as you're putting more stress on your body and forcing it to work under greater fatigue. However, this isn't how strength works.
Optimal strength training requires the muscle to be as fresh as possible before a set in order to complete clean, powerful reps?. If you compare a resistance training program geared toward building muscle to one aimed at strength, the strength-building workout uses longer rest periods.
Even though you're alternating muscle groups in supersets, the rest between the same exercise is the same, yet there is another exercise thrown in between. This actually decreases the amount of rest. In other words, the variables of supersets are the exact opposite of efficient strength training.
Do supersets improve strength? It's unlikely.
4. Supersets Burn Fat.
There's a lot to unpack with these claims. Ultimately we believe it doesn't matter as weight training's primary purpose is not to burn fat. It's to build muscle and strengthen muscle, or at the very least, preserve it.
That said, strength training obviously burns calories, leading to fat loss if you're in a calorie deficit, but this is more of a secondary benefit. On that same note, it's a common practice to perform heavy resistance training in order to prevent muscle loss while following a cutting workout and diet plan.
With the above in mind, resistance training is indeed a useful tool during a cut. However, there's no research that indicates supersets are superior to following a traditional set.
It could be claimed that it's more intense and you do more work, which results in greater calorie burn. The issue with this is it presents the same problem as the added volume benefit we discussed above.
If you do the same volume in 20 minutes or 60 minutes, the total work is equal, which means the total calories burned would be similar. And if you stay longer and do more, you're forfeiting the primary benefit of supersets, which is reducing your workout time frame.
So to recap, supersets burn fat, but likely no more fat than any other weightlifting program.
5. Supersets Improve Your Cardio Ability.
Being able to perform more work in the same time frame will improve your work capacity. In this context, a superset will likely have a beneficial effect on your cardio ability.
However, it's important that we define cardio here as all cardio tends to get incorrectly lumped together. Cardio refers to exercise that trains your cardiovascular system, such as your lungs, heart, and blood flow. Specifically, these systems and organs are used to power aerobic activities, which are prolonged low-intensity steady-state training (LISS) cardio activities, such as jogging.
These activities are known as "aerobic" as they require oxygen and rely on your aerobic metabolic system (oxidative) to provide energy.
Exercises, such as supersets, rely on your anaerobic metabolic systems as they don't require oxygen for energy. These require your ATP-CP and glycolytic metabolic systems.
So, keep in mind that when we say "cardio", it consists of a few different mechanisms, similar to when we train our muscles for hypertrophy, strength, and power output. While these systems overlap, you need more than anaerobic conditioning.
Are supersets good cardio? To some extent, yes. They train your anaerobic metabolic system. LISS cardio is also still needed in your training routine, however.
6. Supersets Provide Anaerobic Conditioning.
With the above section in mind, performing supersets with a short rest period will improve your anaerobic conditioning, similar to EMOM workouts.
This can improve your body's ability to exert maximal power output for longer periods. In order to maximize this effect, you're better off utilizing 1:00 rest periods.
This benefit is a fact, but to be clear, you still need to include some low or moderately intense exercise with prolonged duration.
4 Drawbacks With Supersets
A lot of the time, we only talk about how awesome things are, which seems to suggest that there are no reasons not to do it. But with supersets, there are some reasons why you'd want to avoid it.
Let's look at some of the drawbacks of supersets as, let's be honest, everything has pros and cons. Some of these are from a physiological standpoint, while others are just practical.
1. You Need To Set Up Equipment For Two Exercises.
One of the more annoying behaviors in a gym is someone who sets up a series of machines to do their circuit training in the middle of rush hour. We're not knocking circuit sets, but it demonstrates a lack of gym etiquette.
In addition, this requires you to either gather the equipment or walk to and from different pieces of equipment. Neither of these is ideal. Again, the main complaint wouldn't be from work required to do this but rather respect for other gym goers.
Even though supersets are smaller than circuit training, this can be an issue when training at a time when equipment is limited.
2. It Increases Your Chance Of Missing A Lift.
Lifting a lot of weight with less time is a good way to build up fatigue. This isn't necessarily bad, and you will adapt to it (anaerobic conditioning). However, performing supersets can be tough when you first start, especially when using compound lifts with heavy weights.
Even after you adapt, it's much easier to still get "caught," a term used for missing a lift or being "caught" under a bar. This is something you need to be very cautious of.
3. It May Not Be As Effective With Compound Exercises.
As we saw above when reviewing the various benefits, the primary benefit of supersets is that they can cut down on training time. This means that when it comes to strength training, the best that could happen is it produces the same result as a traditional scheme. The worse outcome is it produces less strength.
With this in mind, it seems reasonable to suggest that unless you are in a real-time crunch, you shouldn't use supersets with your primary lifts, as these lay the foundation for your training. You use a compound exercise to improve your overall strength, so don't risk making them less effective just to save a few minutes. That means no supersetting your deadlifts!
4. Supersets Are Easy To Misuse.
Supersets do have a legitimate purpose, but it's easy for lifters to misuse them. There's a trend in the fitness industry where it's common for a lifter to hear that "X" style of training is good. They then go and apply it to everything without regard for differences in needs or situations. This is especially true for new lifters.
With supersets, a new lifter may hear that supersets are "good" and then stop listening before hearing all of the nuances. They then begin using it every day with every exercise and don't even use it correctly. Supersets work, but you need to perform them correctly.
How To Optimize Supersets
To ensure you use them correctly, let's go over several variables to consider when programming supersets.
1. Choose The Right Exercises & Muscle Groups:
Technically, all exercises work with running supersets. But some work better than others.
The first thing you'll need to decide on is what muscle groups work best with supersets. Apart from not using the same muscle group, here are some guidelines.
The first guideline depends on what type of split you run, as this dictates what muscles you train in the same session. Ultimately, the primary factor is training muscle groups that don't interfere with each other.
If you run an upper-lower workout split or a full-body plan, some muscle pairings to consider grouping together include:
Chest and back
Shoulders and back (if you have the option, chest and back are better)
Biceps and triceps
Quadriceps and hamstrings
Glutes and quadriceps (glutes and hamstrings interfere more)
If you run a push-pull split, pair an upper-body exercise with a lower-body exercise.
Groupings include:
Quadriceps and shoulders
Glutes and back
If you can, opposing muscle group supersets are ideal. If that's not possible, make sure to use exercises that won't affect each other.
2. Focus on Isolation Exercises:
Unless you are in a major rush, only use supersets with isolation exercises toward the end of your training session.
While you could use a compound exercise, there's nothing to gain from doing so other than saving a little time. The only possible situation where you could possibly superset compound exercises is if you are training to improve your anaerobic capacity.
We also suggest trying to pair exercises that are the same "size." By this, we mean do exercises that move similar amounts of weight. If the exercises differ, the first exercise should be the larger one, while the second exercise should be the smaller one.
3. Ensure You Have An Optimal Rest Period:
A common practice when performing a super set is performing back-to-back exercises with minimal rest. This is due to the confusion between compound sets and supersets. Compound sets do this to create a pump or build fatigue, but that's not the purpose of supersets.
Unfortunately, this error greatly diminishes a lifter's overall volume for each muscle group, ultimately decreasing muscle growth.
Therefore, the best way to perform supersets is to take your normal recommended rest between sets and then cut it in half. You then use this period in between alternating exercises.
For example, let's say you're pairing bicep curls with a tricep pushdown. Usually, you might use a 1:30 rest period. With supersets, you'll cut this to 45 seconds between alternating exercises.
4. Try To Use The Same Equipment For Your Super Set:
Gym etiquette is a thing, and you want to try to be as respectful as possible. Aim to perform exercises that use the same equipment. Not only does this take less room, but you also don't have to spend time preparing multiple setups.
This is one reason we love using the cable machine. You have a ton of attachments and the ability to use a lot of weight. Plus, switching the set-up to prep other exercises is quick and easy.
In addition, landmine exercises are also great options, especially if you need to perform bigger compound exercises.
5. Pair Lower Body Exercises With Core Work:
Lower body exercises are harder to pair as they can sometimes interfere with each other no matter what, like squats and lunges, for example. A good idea is to pair larger compound leg exercises with some core exercises, if possible.
Sample Superset Workout Routines
So what is a superset workout routine, and when do you use one? Let's say you have 20 to 30 minutes to get in your workout. In this case, using a super set for the entire workout is justifiable. And, it's a good idea to pair some bigger and smaller exercises together to ensure maximal lifts with the bigger exercises.
Here's an example of what a supersets workout could look like. Notice we don't pair squats and deadlifts as they're large exercises that you don't want to risk performing overly fatigued.
Here's a look at how you can successfully perform several supersets, including an upper body one, a lower body one, a push superset, and pull superset.
Upper Body Supersets Workout:
Barbell Bench Press & Chin-Ups
Bent Over Row & Dips
Landmine Row & Landmine Press
Rope Hammer Curl & Rope Triceps Pushdown
Lower Body Supersets Workout:
Squats
Barbell Hip Thrust & Bulgarian Split Squat
Romanian Deadlift & Walking Lunges
Leg Curl & Leg Extension
Push Supersets Workout:
Squat & Barbell Overhead Press
Bench Press & Walking Lunges
Hack Squat & Dips
Calf Raise & Triceps Pushdown & Leg Extension (Tri-set)
Pull Supersets Workout:
Deadlift
Barbell Bent Over Row & Romanian Deadlift
Barbell Hip Thrust & Chin Ups
Face Pulls & Leg Curls & Bicep Curls
Supersets: Parting Thoughts
Even though a superset workout may not be ideal for muscle growth, adding them still serves a purpose. Remember that ultimately, the goal is to always follow a workout that will increase your strength and muscle mass.
With that in mind, when you're short on time, super sets are an effective way to make sure you still get your workout in. And a superset workout is far better than no workout at all!
Related: Chest and Back Superset Workout: Intermediate to Advanced
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References:
Robbins, Daniel W1,2; Young, Warren B1; Behm, David G3; Payne, Warren R1; Klimstra, Marc D4. Physical Performance and Electromyographic Responses to an Acute Bout of Paired Set Strength Training Versus Traditional Strength Training. Journal of Strength and Conditioning Research: May 2010 - Volume 24 - Issue 5 - p 1237-1245 doi: 10.1519/JSC.0b013e3181cc60ec
Robbins, Daniel W; Young, Warren B; Behm, David G; Payne, Warren R. Agonist-Antagonist Paired Set Resistance Training: A Brief Review. Journal of Strength and Conditioning Research: October 2010 - Volume 24 - Issue 10 - p 2873-2882 doi: 10.1519/JSC.0b013e3181f00bfc
Figueiredo, V.C., de Salles, B.F. & Trajano, G.S. Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Med 48, 499–505 (2018). https://doi.org/10.1007/s40279-017-0793-0
Henselmans M, Schoenfeld BJ. The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy. Sports Medicine. 2014;44(12):1635-1643. doi:10.1007/s40279-014-0228-0
These days, resistance training has become much more complicated, particularly if you're new to the lifting world. Back in the day, a basic lifting program would prescribe a straight set of 3x10s across the board. Simple and effective, there was nothing elaborate about it.
But in an ongoing attempt to optimize training, the fitness industry has introduced a plethora of special sets and rep schemes. Of these, supersets are one of the most common and, in our opinion, one of the most effective.
However, supersets only work if you use them correctly, and that's where we come in. We're about to get into all things related to supersets, so you know what they are and how to effectively use them in your workout.
This article will discuss:
You're about to find out what's so super about supersets.
Straight Sets vs Back Off Sets vs Drop Sets vs Compound Sets
If you just read this section's headline, you're probably thinking: "Whew, that's a lot of sets." Don't worry. This article will only focus on supersets, including the definition of a superset, how to use them, superset exercises and workouts, and superset programming tips.
But if you are new to the gym, you'll likely also hear about many other sets, which can make things confusing. That's why it's important to briefly touch on the other sets, so you can distinguish what's going on the next time you walk into the gym.
Further, knowing the other types of sets that exist will help highlight what makes supersets unique.
We won't get into every set that exists as that would take far too long. Instead, to provide you with some key foundational lifting knowledge, here's a look at 4 of the most common sets.
1. Straight Sets:
Straight sets are the base of any workout split, especially for beginners. It's also the most basic type of set and is what most people automatically think of when discussing weight training.
A straight set means that you perform one exercise at a time using a rep scheme that does not fluctuate. For example:
During these sets, the weight may or may not fluctuate.
2. Back Off Sets:
The next type of special set is a back-off set. A back-off set is usually only seen in strength training programs when performing heavy sets (>85%RM). After your last set, you will drop some weight (usually 10-15%) and perform 1 or 2 drop sets of the same exercise.
However, you usually don't max out (you can, depending on your goals). Instead, you typically concentrate on performing powerful, crisp reps.
3. Drop Sets:
A drop set sounds similar to a back-off set, but it's used predominantly in bodybuilding to accumulate maximal volume and completely fatigue the muscles. These can also be used with any type of exercise, including a smaller isolation exercise.
A drop set is performed by working to near exhaustion and then stopping. You strip some weight and immediately perform as many more reps as possible. This can be repeated for as long as possible.
4. Compound Sets:
Compound sets are most similar to supersets, so pay attention. A compound set is when you perform two exercises back to back with minimal rest periods in between.
What distinguishes these from supersets is that a compound set will use two exercises that train the same muscle groups, like two dumbbell chest exercises. Usually, compound sets use one big exercise paired with one smaller exercise that utilizes a different movement pattern. For example:
The main intent is to create as much fatigue as possible.
What Is A Superset?
Now we'll get into supersets and superset meaning. So, what are supersets?
A superset is a type of set used in strength training to accumulate maximal volume in a shorter time frame. To do this, supersets involve performing two exercises back to back with minimal rest periods in between.
Think of a superset as a smaller version of circuit training.
Supersets Must Train Different Muscle Groups
Supersets differ from compound sets because they train different muscle groups. Not only are they different, but these are muscle groups that don't interfere with one another. For example, the calf and quadriceps would interfere with each other so those wouldn't work as a superset.
A few examples of muscle groups that would work in a superset include:
Supersets Should (Ideally) Train Opposing Muscle Groups
Depending on who you ask, some will define a superset as not just training different muscle groups but rather opposing muscle groups. These muscles act on each other during flexion and extension and are known as an antagonist-agonist pair.
Examples include:
This is 100% acceptable and is arguably the preferential method. However, sometimes this is impossible to do. For example, if you are running a push-pull split, you will never train an antagonist-agonist pair.
The most important thing is to train different muscle groups that don't interfere with each other.
Supersets vs Compound Sets: What's the Difference?
Supersets and compound sets are often mentioned together, giving the illusion that they're similar. But aside from both training two exercises back to back, they're quite different and used for different purposes.
We already discussed that compound sets train one muscle group, while supersets train opposing muscle groups (so you're working multiple muscle groups within a set). The difference occurs due to the purpose of these special sets.
Compound sets are performed to "compound" as much volume as possible on a muscle group, thus breaking it down and producing muscle hypertrophy. This is why it's almost always seen in athletes interested in muscle building rather than strength. Further, there is more emphasis on allowing little to no rest periods.
A superset is usually done to save time in the gym rather than break the muscle group down. This is why superset exercises don't train the same muscle group.
Last, while supersets still have a short rest period, the rest time is generally a bit longer compared to compound sets.
6 Supersets Benefits: Fact or Fiction?
So, are supersets as super as they claim to be? Let's see what the research says, and take a look at 6 commonly cited supersets benefits and whether each one is fact or fiction.
1. Supersets Save Time.
The first benefit of supersets is one that we already spoke about. Supersets save time. This is a pretty obvious assumption. Compare the following two examples:
Obviously, the second scenario will take about half the time. However, it doesn't matter how fast a workout is if it fails to produce adaptations. Fortunately, research shows it does produce the necessary adaptations for muscle building.
A study from 2010 examined two protocols for performing two exercises: a bench press and a bench pull¹. The two different protocols included: 3 sets of bench pull followed by 3 sets of bench presses and 4:00 of rest between each set, totaling 20 minutes, and alternating 3 sets of bench pull with bench press (pull, push, pull, push..), using 2:00 rest periods and totaling 10 minutes.
The study found that the total volume for each exercise was similar in both protocols, suggesting pairing the exercises was more efficient.
The same conclusion was made in a review that found that requiring a smaller time frame was the strongest benefit out of all proposed benefits².
It's important to note that some of these studies used exceptionally long rest periods (4 minutes vs. 2 minutes). The majority of people use 2 minutes as their longest rest period, meaning a 1-minute rest period (or less) would be more common in supersets. This difference may make it more difficult to get similar amounts of volume.
So, do supersets save time? Yes, this is true!
2. Supersets Build Muscle.
First, it's true that supersets have the ability to build muscle. When you use progressive overload and proper training variables, all sets and work will build muscle. However, you may hear some gym goers attempt to suggest that supersets are more effective at building muscle. Now, we like supersets, but there's no research to indicate they're more effective.
The primary driver of muscle growth is accumulating volume³. While there may be some evidence that factors such as metabolic damage and fatigue can play a role, those are seen more with compound sets. Plus, this evidence is still far from conclusive.
As you saw in the study above, the two protocols produced the same volume. However, in that same study, the traditional sets used rest periods that were significantly longer than normally used in general lifting populations. Under normal circumstances, the rest period would be closer to 1 minute between exercises in supersets. The shorter rest is definitely not going to allow more volume and may result in less.
Do supersets build muscle? Yes, as long as progressive overload is used; however, not more so than other training regimens.
3. Supersets Increase Strength.
Another proposed benefit is that supersets provide an increase in muscular strength. Strength is a measurement of the neuromuscular efficacy of a muscle group. When the muscle fibers fire quicker and more effectively, that same muscle group can lift more weight.
At first glance, this may seem to have some merit, as you're putting more stress on your body and forcing it to work under greater fatigue. However, this isn't how strength works.
Optimal strength training requires the muscle to be as fresh as possible before a set in order to complete clean, powerful reps?. If you compare a resistance training program geared toward building muscle to one aimed at strength, the strength-building workout uses longer rest periods.
Even though you're alternating muscle groups in supersets, the rest between the same exercise is the same, yet there is another exercise thrown in between. This actually decreases the amount of rest. In other words, the variables of supersets are the exact opposite of efficient strength training.
Do supersets improve strength? It's unlikely.
4. Supersets Burn Fat.
There's a lot to unpack with these claims. Ultimately we believe it doesn't matter as weight training's primary purpose is not to burn fat. It's to build muscle and strengthen muscle, or at the very least, preserve it.
That said, strength training obviously burns calories, leading to fat loss if you're in a calorie deficit, but this is more of a secondary benefit. On that same note, it's a common practice to perform heavy resistance training in order to prevent muscle loss while following a cutting workout and diet plan.
With the above in mind, resistance training is indeed a useful tool during a cut. However, there's no research that indicates supersets are superior to following a traditional set.
It could be claimed that it's more intense and you do more work, which results in greater calorie burn. The issue with this is it presents the same problem as the added volume benefit we discussed above.
If you do the same volume in 20 minutes or 60 minutes, the total work is equal, which means the total calories burned would be similar. And if you stay longer and do more, you're forfeiting the primary benefit of supersets, which is reducing your workout time frame.
So to recap, supersets burn fat, but likely no more fat than any other weightlifting program.
5. Supersets Improve Your Cardio Ability.
Being able to perform more work in the same time frame will improve your work capacity. In this context, a superset will likely have a beneficial effect on your cardio ability.
However, it's important that we define cardio here as all cardio tends to get incorrectly lumped together. Cardio refers to exercise that trains your cardiovascular system, such as your lungs, heart, and blood flow. Specifically, these systems and organs are used to power aerobic activities, which are prolonged low-intensity steady-state training (LISS) cardio activities, such as jogging.
These activities are known as "aerobic" as they require oxygen and rely on your aerobic metabolic system (oxidative) to provide energy.
Exercises, such as supersets, rely on your anaerobic metabolic systems as they don't require oxygen for energy. These require your ATP-CP and glycolytic metabolic systems.
So, keep in mind that when we say "cardio", it consists of a few different mechanisms, similar to when we train our muscles for hypertrophy, strength, and power output. While these systems overlap, you need more than anaerobic conditioning.
Are supersets good cardio? To some extent, yes. They train your anaerobic metabolic system. LISS cardio is also still needed in your training routine, however.
6. Supersets Provide Anaerobic Conditioning.
With the above section in mind, performing supersets with a short rest period will improve your anaerobic conditioning, similar to EMOM workouts.
This can improve your body's ability to exert maximal power output for longer periods. In order to maximize this effect, you're better off utilizing 1:00 rest periods.
This benefit is a fact, but to be clear, you still need to include some low or moderately intense exercise with prolonged duration.
4 Drawbacks With Supersets
A lot of the time, we only talk about how awesome things are, which seems to suggest that there are no reasons not to do it. But with supersets, there are some reasons why you'd want to avoid it.
Let's look at some of the drawbacks of supersets as, let's be honest, everything has pros and cons. Some of these are from a physiological standpoint, while others are just practical.
1. You Need To Set Up Equipment For Two Exercises.
One of the more annoying behaviors in a gym is someone who sets up a series of machines to do their circuit training in the middle of rush hour. We're not knocking circuit sets, but it demonstrates a lack of gym etiquette.
In addition, this requires you to either gather the equipment or walk to and from different pieces of equipment. Neither of these is ideal. Again, the main complaint wouldn't be from work required to do this but rather respect for other gym goers.
Even though supersets are smaller than circuit training, this can be an issue when training at a time when equipment is limited.
2. It Increases Your Chance Of Missing A Lift.
Lifting a lot of weight with less time is a good way to build up fatigue. This isn't necessarily bad, and you will adapt to it (anaerobic conditioning). However, performing supersets can be tough when you first start, especially when using compound lifts with heavy weights.
Even after you adapt, it's much easier to still get "caught," a term used for missing a lift or being "caught" under a bar. This is something you need to be very cautious of.
3. It May Not Be As Effective With Compound Exercises.
As we saw above when reviewing the various benefits, the primary benefit of supersets is that they can cut down on training time. This means that when it comes to strength training, the best that could happen is it produces the same result as a traditional scheme. The worse outcome is it produces less strength.
With this in mind, it seems reasonable to suggest that unless you are in a real-time crunch, you shouldn't use supersets with your primary lifts, as these lay the foundation for your training. You use a compound exercise to improve your overall strength, so don't risk making them less effective just to save a few minutes. That means no supersetting your deadlifts!
4. Supersets Are Easy To Misuse.
Supersets do have a legitimate purpose, but it's easy for lifters to misuse them. There's a trend in the fitness industry where it's common for a lifter to hear that "X" style of training is good. They then go and apply it to everything without regard for differences in needs or situations. This is especially true for new lifters.
With supersets, a new lifter may hear that supersets are "good" and then stop listening before hearing all of the nuances. They then begin using it every day with every exercise and don't even use it correctly. Supersets work, but you need to perform them correctly.
How To Optimize Supersets
To ensure you use them correctly, let's go over several variables to consider when programming supersets.
1. Choose The Right Exercises & Muscle Groups:
Technically, all exercises work with running supersets. But some work better than others.
The first thing you'll need to decide on is what muscle groups work best with supersets. Apart from not using the same muscle group, here are some guidelines.
The first guideline depends on what type of split you run, as this dictates what muscles you train in the same session. Ultimately, the primary factor is training muscle groups that don't interfere with each other.
If you run an upper-lower workout split or a full-body plan, some muscle pairings to consider grouping together include:
If you run a push-pull split, pair an upper-body exercise with a lower-body exercise.
Groupings include:
If you can, opposing muscle group supersets are ideal. If that's not possible, make sure to use exercises that won't affect each other.
2. Focus on Isolation Exercises:
Unless you are in a major rush, only use supersets with isolation exercises toward the end of your training session.
While you could use a compound exercise, there's nothing to gain from doing so other than saving a little time. The only possible situation where you could possibly superset compound exercises is if you are training to improve your anaerobic capacity.
We also suggest trying to pair exercises that are the same "size." By this, we mean do exercises that move similar amounts of weight. If the exercises differ, the first exercise should be the larger one, while the second exercise should be the smaller one.
3. Ensure You Have An Optimal Rest Period:
A common practice when performing a super set is performing back-to-back exercises with minimal rest. This is due to the confusion between compound sets and supersets. Compound sets do this to create a pump or build fatigue, but that's not the purpose of supersets.
Unfortunately, this error greatly diminishes a lifter's overall volume for each muscle group, ultimately decreasing muscle growth.
Therefore, the best way to perform supersets is to take your normal recommended rest between sets and then cut it in half. You then use this period in between alternating exercises.
For example, let's say you're pairing bicep curls with a tricep pushdown. Usually, you might use a 1:30 rest period. With supersets, you'll cut this to 45 seconds between alternating exercises.
4. Try To Use The Same Equipment For Your Super Set:
Gym etiquette is a thing, and you want to try to be as respectful as possible. Aim to perform exercises that use the same equipment. Not only does this take less room, but you also don't have to spend time preparing multiple setups.
This is one reason we love using the cable machine. You have a ton of attachments and the ability to use a lot of weight. Plus, switching the set-up to prep other exercises is quick and easy.
In addition, landmine exercises are also great options, especially if you need to perform bigger compound exercises.
5. Pair Lower Body Exercises With Core Work:
Lower body exercises are harder to pair as they can sometimes interfere with each other no matter what, like squats and lunges, for example. A good idea is to pair larger compound leg exercises with some core exercises, if possible.
Sample Superset Workout Routines
So what is a superset workout routine, and when do you use one? Let's say you have 20 to 30 minutes to get in your workout. In this case, using a super set for the entire workout is justifiable. And, it's a good idea to pair some bigger and smaller exercises together to ensure maximal lifts with the bigger exercises.
Here's an example of what a supersets workout could look like. Notice we don't pair squats and deadlifts as they're large exercises that you don't want to risk performing overly fatigued.
Here's a look at how you can successfully perform several supersets, including an upper body one, a lower body one, a push superset, and pull superset.
Upper Body Supersets Workout:
Lower Body Supersets Workout:
Push Supersets Workout:
Pull Supersets Workout:
Supersets: Parting Thoughts
Even though a superset workout may not be ideal for muscle growth, adding them still serves a purpose. Remember that ultimately, the goal is to always follow a workout that will increase your strength and muscle mass.
With that in mind, when you're short on time, super sets are an effective way to make sure you still get your workout in. And a superset workout is far better than no workout at all!
Related: Chest and Back Superset Workout: Intermediate to Advanced
BEST HYPERTROPHY PROGRAM
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
References:
[*]Robbins, Daniel W1,2; Young, Warren B1; Behm, David G3; Payne, Warren R1; Klimstra, Marc D4. Physical Performance and Electromyographic Responses to an Acute Bout of Paired Set Strength Training Versus Traditional Strength Training. Journal of Strength and Conditioning Research: May 2010 - Volume 24 - Issue 5 - p 1237-1245 doi: 10.1519/JSC.0b013e3181cc60ec
[*]Robbins, Daniel W; Young, Warren B; Behm, David G; Payne, Warren R. Agonist-Antagonist Paired Set Resistance Training: A Brief Review. Journal of Strength and Conditioning Research: October 2010 - Volume 24 - Issue 10 - p 2873-2882 doi: 10.1519/JSC.0b013e3181f00bfc
[*]
Figueiredo, V.C., de Salles, B.F. & Trajano, G.S. Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Med 48, 499–505 (2018). https://doi.org/10.1007/s40279-017-0793-0
[*]Henselmans M, Schoenfeld BJ. The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy. Sports Medicine. 2014;44(12):1635-1643. doi:10.1007/s40279-014-0228-0
Click here to view the article.
But in an ongoing attempt to optimize training, the fitness industry has introduced a plethora of special sets and rep schemes. Of these, supersets are one of the most common and, in our opinion, one of the most effective.
However, supersets only work if you use them correctly, and that's where we come in. We're about to get into all things related to supersets, so you know what they are and how to effectively use them in your workout.
This article will discuss:
What is a superset?
Supersets vs. other types of sets
Benefits and drawbacks of supersets
How to perform a superset
Examples of superset exercises
Best superset workouts
How to incorporate supersets into your workout program
You're about to find out what's so super about supersets.
Straight Sets vs Back Off Sets vs Drop Sets vs Compound Sets
If you just read this section's headline, you're probably thinking: "Whew, that's a lot of sets." Don't worry. This article will only focus on supersets, including the definition of a superset, how to use them, superset exercises and workouts, and superset programming tips.
But if you are new to the gym, you'll likely also hear about many other sets, which can make things confusing. That's why it's important to briefly touch on the other sets, so you can distinguish what's going on the next time you walk into the gym.
Further, knowing the other types of sets that exist will help highlight what makes supersets unique.
We won't get into every set that exists as that would take far too long. Instead, to provide you with some key foundational lifting knowledge, here's a look at 4 of the most common sets.
1. Straight Sets:
Straight sets are the base of any workout split, especially for beginners. It's also the most basic type of set and is what most people automatically think of when discussing weight training.
A straight set means that you perform one exercise at a time using a rep scheme that does not fluctuate. For example:
During these sets, the weight may or may not fluctuate.
2. Back Off Sets:
The next type of special set is a back-off set. A back-off set is usually only seen in strength training programs when performing heavy sets ( >85%RM). After your last set, you will drop some weight (usually 10-15%) and perform 1 or 2 drop sets of the same exercise.
However, you usually don't max out (you can, depending on your goals). Instead, you typically concentrate on performing powerful, crisp reps.
3. Drop Sets:
A drop set sounds similar to a back-off set, but it's used predominantly in bodybuilding to accumulate maximal volume and completely fatigue the muscles. These can also be used with any type of exercise, including a smaller isolation exercise.
A drop set is performed by working to near exhaustion and then stopping. You strip some weight and immediately perform as many more reps as possible. This can be repeated for as long as possible.
4. Compound Sets:
Compound sets are most similar to supersets, so pay attention. A compound set is when you perform two exercises back to back with minimal rest periods in between.
What distinguishes these from supersets is that a compound set will use two exercises that train the same muscle groups, like two dumbbell chest exercises. Usually, compound sets use one big exercise paired with one smaller exercise that utilizes a different movement pattern. For example:
Chest press and chest fly
Pull-ups and face pulls
The main intent is to create as much fatigue as possible.
What Is A Superset?
Now we'll get into supersets and superset meaning. So, what are supersets?
A superset is a type of set used in strength training to accumulate maximal volume in a shorter time frame. To do this, supersets involve performing two exercises back to back with minimal rest periods in between.
Think of a superset as a smaller version of circuit training.
Supersets Must Train Different Muscle Groups
Supersets differ from compound sets because they train different muscle groups. Not only are they different, but these are muscle groups that don't interfere with one another. For example, the calf and quadriceps would interfere with each other so those wouldn't work as a superset.
A few examples of muscle groups that would work in a superset include:
Quadriceps and shoulders
Calves and biceps
Chest and lats
Supersets Should (Ideally) Train Opposing Muscle Groups
Depending on who you ask, some will define a superset as not just training different muscle groups but rather opposing muscle groups. These muscles act on each other during flexion and extension and are known as an antagonist-agonist pair.
Examples include:
Triceps and biceps
Quadriceps and hamstrings
Anterior deltoid and posterior deltoid
This is 100% acceptable and is arguably the preferential method. However, sometimes this is impossible to do. For example, if you are running a push-pull split, you will never train an antagonist-agonist pair.
The most important thing is to train different muscle groups that don't interfere with each other.
Supersets vs Compound Sets: What's the Difference?
Supersets and compound sets are often mentioned together, giving the illusion that they're similar. But aside from both training two exercises back to back, they're quite different and used for different purposes.
We already discussed that compound sets train one muscle group, while supersets train opposing muscle groups (so you're working multiple muscle groups within a set). The difference occurs due to the purpose of these special sets.
Compound sets are performed to "compound" as much volume as possible on a muscle group, thus breaking it down and producing muscle hypertrophy. This is why it's almost always seen in athletes interested in muscle building rather than strength. Further, there is more emphasis on allowing little to no rest periods.
A superset is usually done to save time in the gym rather than break the muscle group down. This is why superset exercises don't train the same muscle group.
Last, while supersets still have a short rest period, the rest time is generally a bit longer compared to compound sets.
6 Supersets Benefits: Fact or Fiction?
So, are supersets as super as they claim to be? Let's see what the research says, and take a look at 6 commonly cited supersets benefits and whether each one is fact or fiction.
1. Supersets Save Time.
The first benefit of supersets is one that we already spoke about. Supersets save time. This is a pretty obvious assumption. Compare the following two examples:
Performing 6 exercises, one at a time, with a 2:00 rest.
Performing 6 exercises, two at a time, with a 2:00 rest.
Obviously, the second scenario will take about half the time. However, it doesn't matter how fast a workout is if it fails to produce adaptations. Fortunately, research shows it does produce the necessary adaptations for muscle building.
A study from 2010 examined two protocols for performing two exercises: a bench press and a bench pull¹. The two different protocols included: 3 sets of bench pull followed by 3 sets of bench presses and 4:00 of rest between each set, totaling 20 minutes, and alternating 3 sets of bench pull with bench press (pull, push, pull, push..), using 2:00 rest periods and totaling 10 minutes.
The study found that the total volume for each exercise was similar in both protocols, suggesting pairing the exercises was more efficient.
The same conclusion was made in a review that found that requiring a smaller time frame was the strongest benefit out of all proposed benefits².
It's important to note that some of these studies used exceptionally long rest periods (4 minutes vs. 2 minutes). The majority of people use 2 minutes as their longest rest period, meaning a 1-minute rest period (or less) would be more common in supersets. This difference may make it more difficult to get similar amounts of volume.
So, do supersets save time? Yes, this is true!
2. Supersets Build Muscle.
First, it's true that supersets have the ability to build muscle. When you use progressive overload and proper training variables, all sets and work will build muscle. However, you may hear some gym goers attempt to suggest that supersets are more effective at building muscle. Now, we like supersets, but there's no research to indicate they're more effective.
The primary driver of muscle growth is accumulating volume³. While there may be some evidence that factors such as metabolic damage and fatigue can play a role, those are seen more with compound sets. Plus, this evidence is still far from conclusive.
As you saw in the study above, the two protocols produced the same volume. However, in that same study, the traditional sets used rest periods that were significantly longer than normally used in general lifting populations. Under normal circumstances, the rest period would be closer to 1 minute between exercises in supersets. The shorter rest is definitely not going to allow more volume and may result in less.
Do supersets build muscle? Yes, as long as progressive overload is used; however, not more so than other training regimens.
3. Supersets Increase Strength.
Another proposed benefit is that supersets provide an increase in muscular strength. Strength is a measurement of the neuromuscular efficacy of a muscle group. When the muscle fibers fire quicker and more effectively, that same muscle group can lift more weight.
At first glance, this may seem to have some merit, as you're putting more stress on your body and forcing it to work under greater fatigue. However, this isn't how strength works.
Optimal strength training requires the muscle to be as fresh as possible before a set in order to complete clean, powerful reps?. If you compare a resistance training program geared toward building muscle to one aimed at strength, the strength-building workout uses longer rest periods.
Even though you're alternating muscle groups in supersets, the rest between the same exercise is the same, yet there is another exercise thrown in between. This actually decreases the amount of rest. In other words, the variables of supersets are the exact opposite of efficient strength training.
Do supersets improve strength? It's unlikely.
4. Supersets Burn Fat.
There's a lot to unpack with these claims. Ultimately we believe it doesn't matter as weight training's primary purpose is not to burn fat. It's to build muscle and strengthen muscle, or at the very least, preserve it.
That said, strength training obviously burns calories, leading to fat loss if you're in a calorie deficit, but this is more of a secondary benefit. On that same note, it's a common practice to perform heavy resistance training in order to prevent muscle loss while following a cutting workout and diet plan.
With the above in mind, resistance training is indeed a useful tool during a cut. However, there's no research that indicates supersets are superior to following a traditional set.
It could be claimed that it's more intense and you do more work, which results in greater calorie burn. The issue with this is it presents the same problem as the added volume benefit we discussed above.
If you do the same volume in 20 minutes or 60 minutes, the total work is equal, which means the total calories burned would be similar. And if you stay longer and do more, you're forfeiting the primary benefit of supersets, which is reducing your workout time frame.
So to recap, supersets burn fat, but likely no more fat than any other weightlifting program.
5. Supersets Improve Your Cardio Ability.
Being able to perform more work in the same time frame will improve your work capacity. In this context, a superset will likely have a beneficial effect on your cardio ability.
However, it's important that we define cardio here as all cardio tends to get incorrectly lumped together. Cardio refers to exercise that trains your cardiovascular system, such as your lungs, heart, and blood flow. Specifically, these systems and organs are used to power aerobic activities, which are prolonged low-intensity steady-state training (LISS) cardio activities, such as jogging.
These activities are known as "aerobic" as they require oxygen and rely on your aerobic metabolic system (oxidative) to provide energy.
Exercises, such as supersets, rely on your anaerobic metabolic systems as they don't require oxygen for energy. These require your ATP-CP and glycolytic metabolic systems.
So, keep in mind that when we say "cardio", it consists of a few different mechanisms, similar to when we train our muscles for hypertrophy, strength, and power output. While these systems overlap, you need more than anaerobic conditioning.
Are supersets good cardio? To some extent, yes. They train your anaerobic metabolic system. LISS cardio is also still needed in your training routine, however.
6. Supersets Provide Anaerobic Conditioning.
With the above section in mind, performing supersets with a short rest period will improve your anaerobic conditioning, similar to EMOM workouts.
This can improve your body's ability to exert maximal power output for longer periods. In order to maximize this effect, you're better off utilizing 1:00 rest periods.
This benefit is a fact, but to be clear, you still need to include some low or moderately intense exercise with prolonged duration.
4 Drawbacks With Supersets
A lot of the time, we only talk about how awesome things are, which seems to suggest that there are no reasons not to do it. But with supersets, there are some reasons why you'd want to avoid it.
Let's look at some of the drawbacks of supersets as, let's be honest, everything has pros and cons. Some of these are from a physiological standpoint, while others are just practical.
1. You Need To Set Up Equipment For Two Exercises.
One of the more annoying behaviors in a gym is someone who sets up a series of machines to do their circuit training in the middle of rush hour. We're not knocking circuit sets, but it demonstrates a lack of gym etiquette.
In addition, this requires you to either gather the equipment or walk to and from different pieces of equipment. Neither of these is ideal. Again, the main complaint wouldn't be from work required to do this but rather respect for other gym goers.
Even though supersets are smaller than circuit training, this can be an issue when training at a time when equipment is limited.
2. It Increases Your Chance Of Missing A Lift.
Lifting a lot of weight with less time is a good way to build up fatigue. This isn't necessarily bad, and you will adapt to it (anaerobic conditioning). However, performing supersets can be tough when you first start, especially when using compound lifts with heavy weights.
Even after you adapt, it's much easier to still get "caught," a term used for missing a lift or being "caught" under a bar. This is something you need to be very cautious of.
3. It May Not Be As Effective With Compound Exercises.
As we saw above when reviewing the various benefits, the primary benefit of supersets is that they can cut down on training time. This means that when it comes to strength training, the best that could happen is it produces the same result as a traditional scheme. The worse outcome is it produces less strength.
With this in mind, it seems reasonable to suggest that unless you are in a real-time crunch, you shouldn't use supersets with your primary lifts, as these lay the foundation for your training. You use a compound exercise to improve your overall strength, so don't risk making them less effective just to save a few minutes. That means no supersetting your deadlifts!
4. Supersets Are Easy To Misuse.
Supersets do have a legitimate purpose, but it's easy for lifters to misuse them. There's a trend in the fitness industry where it's common for a lifter to hear that "X" style of training is good. They then go and apply it to everything without regard for differences in needs or situations. This is especially true for new lifters.
With supersets, a new lifter may hear that supersets are "good" and then stop listening before hearing all of the nuances. They then begin using it every day with every exercise and don't even use it correctly. Supersets work, but you need to perform them correctly.
How To Optimize Supersets
To ensure you use them correctly, let's go over several variables to consider when programming supersets.
1. Choose The Right Exercises & Muscle Groups:
Technically, all exercises work with running supersets. But some work better than others.
The first thing you'll need to decide on is what muscle groups work best with supersets. Apart from not using the same muscle group, here are some guidelines.
The first guideline depends on what type of split you run, as this dictates what muscles you train in the same session. Ultimately, the primary factor is training muscle groups that don't interfere with each other.
If you run an upper-lower workout split or a full-body plan, some muscle pairings to consider grouping together include:
Chest and back
Shoulders and back (if you have the option, chest and back are better)
Biceps and triceps
Quadriceps and hamstrings
Glutes and quadriceps (glutes and hamstrings interfere more)
If you run a push-pull split, pair an upper-body exercise with a lower-body exercise.
Groupings include:
Quadriceps and shoulders
Glutes and back
If you can, opposing muscle group supersets are ideal. If that's not possible, make sure to use exercises that won't affect each other.
2. Focus on Isolation Exercises:
Unless you are in a major rush, only use supersets with isolation exercises toward the end of your training session.
While you could use a compound exercise, there's nothing to gain from doing so other than saving a little time. The only possible situation where you could possibly superset compound exercises is if you are training to improve your anaerobic capacity.
We also suggest trying to pair exercises that are the same "size." By this, we mean do exercises that move similar amounts of weight. If the exercises differ, the first exercise should be the larger one, while the second exercise should be the smaller one.
3. Ensure You Have An Optimal Rest Period:
A common practice when performing a super set is performing back-to-back exercises with minimal rest. This is due to the confusion between compound sets and supersets. Compound sets do this to create a pump or build fatigue, but that's not the purpose of supersets.
Unfortunately, this error greatly diminishes a lifter's overall volume for each muscle group, ultimately decreasing muscle growth.
Therefore, the best way to perform supersets is to take your normal recommended rest between sets and then cut it in half. You then use this period in between alternating exercises.
For example, let's say you're pairing bicep curls with a tricep pushdown. Usually, you might use a 1:30 rest period. With supersets, you'll cut this to 45 seconds between alternating exercises.
4. Try To Use The Same Equipment For Your Super Set:
Gym etiquette is a thing, and you want to try to be as respectful as possible. Aim to perform exercises that use the same equipment. Not only does this take less room, but you also don't have to spend time preparing multiple setups.
This is one reason we love using the cable machine. You have a ton of attachments and the ability to use a lot of weight. Plus, switching the set-up to prep other exercises is quick and easy.
In addition, landmine exercises are also great options, especially if you need to perform bigger compound exercises.
5. Pair Lower Body Exercises With Core Work:
Lower body exercises are harder to pair as they can sometimes interfere with each other no matter what, like squats and lunges, for example. A good idea is to pair larger compound leg exercises with some core exercises, if possible.
Sample Superset Workout Routines
So what is a superset workout routine, and when do you use one? Let's say you have 20 to 30 minutes to get in your workout. In this case, using a super set for the entire workout is justifiable. And, it's a good idea to pair some bigger and smaller exercises together to ensure maximal lifts with the bigger exercises.
Here's an example of what a supersets workout could look like. Notice we don't pair squats and deadlifts as they're large exercises that you don't want to risk performing overly fatigued.
Here's a look at how you can successfully perform several supersets, including an upper body one, a lower body one, a push superset, and pull superset.
Upper Body Supersets Workout:
Barbell Bench Press & Chin-Ups
Bent Over Row & Dips
Landmine Row & Landmine Press
Rope Hammer Curl & Rope Triceps Pushdown
Lower Body Supersets Workout:
Squats
Barbell Hip Thrust & Bulgarian Split Squat
Romanian Deadlift & Walking Lunges
Leg Curl & Leg Extension
Push Supersets Workout:
Squat & Barbell Overhead Press
Bench Press & Walking Lunges
Hack Squat & Dips
Calf Raise & Triceps Pushdown & Leg Extension (Tri-set)
Pull Supersets Workout:
Deadlift
Barbell Bent Over Row & Romanian Deadlift
Barbell Hip Thrust & Chin Ups
Face Pulls & Leg Curls & Bicep Curls
Supersets: Parting Thoughts
Even though a superset workout may not be ideal for muscle growth, adding them still serves a purpose. Remember that ultimately, the goal is to always follow a workout that will increase your strength and muscle mass.
With that in mind, when you're short on time, super sets are an effective way to make sure you still get your workout in. And a superset workout is far better than no workout at all!
Related: Chest and Back Superset Workout: Intermediate to Advanced
BEST HYPERTROPHY PROGRAM
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
References:
Robbins, Daniel W1,2; Young, Warren B1; Behm, David G3; Payne, Warren R1; Klimstra, Marc D4. Physical Performance and Electromyographic Responses to an Acute Bout of Paired Set Strength Training Versus Traditional Strength Training. Journal of Strength and Conditioning Research: May 2010 - Volume 24 - Issue 5 - p 1237-1245 doi: 10.1519/JSC.0b013e3181cc60ec
Robbins, Daniel W; Young, Warren B; Behm, David G; Payne, Warren R. Agonist-Antagonist Paired Set Resistance Training: A Brief Review. Journal of Strength and Conditioning Research: October 2010 - Volume 24 - Issue 10 - p 2873-2882 doi: 10.1519/JSC.0b013e3181f00bfc
Figueiredo, V.C., de Salles, B.F. & Trajano, G.S. Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Med 48, 499–505 (2018). https://doi.org/10.1007/s40279-017-0793-0
Henselmans M, Schoenfeld BJ. The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy. Sports Medicine. 2014;44(12):1635-1643. doi:10.1007/s40279-014-0228-0
These days, resistance training has become much more complicated, particularly if you're new to the lifting world. Back in the day, a basic lifting program would prescribe a straight set of 3x10s across the board. Simple and effective, there was nothing elaborate about it.
But in an ongoing attempt to optimize training, the fitness industry has introduced a plethora of special sets and rep schemes. Of these, supersets are one of the most common and, in our opinion, one of the most effective.
However, supersets only work if you use them correctly, and that's where we come in. We're about to get into all things related to supersets, so you know what they are and how to effectively use them in your workout.
This article will discuss:
- What is a superset?
- Supersets vs. other types of sets
- Benefits and drawbacks of supersets
- How to perform a superset
- Examples of superset exercises
- Best superset workouts
- How to incorporate supersets into your workout program
You're about to find out what's so super about supersets.
Straight Sets vs Back Off Sets vs Drop Sets vs Compound Sets
If you just read this section's headline, you're probably thinking: "Whew, that's a lot of sets." Don't worry. This article will only focus on supersets, including the definition of a superset, how to use them, superset exercises and workouts, and superset programming tips.
But if you are new to the gym, you'll likely also hear about many other sets, which can make things confusing. That's why it's important to briefly touch on the other sets, so you can distinguish what's going on the next time you walk into the gym.
Further, knowing the other types of sets that exist will help highlight what makes supersets unique.
We won't get into every set that exists as that would take far too long. Instead, to provide you with some key foundational lifting knowledge, here's a look at 4 of the most common sets.
1. Straight Sets:
Straight sets are the base of any workout split, especially for beginners. It's also the most basic type of set and is what most people automatically think of when discussing weight training.
A straight set means that you perform one exercise at a time using a rep scheme that does not fluctuate. For example:
During these sets, the weight may or may not fluctuate.
2. Back Off Sets:
The next type of special set is a back-off set. A back-off set is usually only seen in strength training programs when performing heavy sets (>85%RM). After your last set, you will drop some weight (usually 10-15%) and perform 1 or 2 drop sets of the same exercise.
However, you usually don't max out (you can, depending on your goals). Instead, you typically concentrate on performing powerful, crisp reps.
3. Drop Sets:
A drop set sounds similar to a back-off set, but it's used predominantly in bodybuilding to accumulate maximal volume and completely fatigue the muscles. These can also be used with any type of exercise, including a smaller isolation exercise.
A drop set is performed by working to near exhaustion and then stopping. You strip some weight and immediately perform as many more reps as possible. This can be repeated for as long as possible.
4. Compound Sets:
Compound sets are most similar to supersets, so pay attention. A compound set is when you perform two exercises back to back with minimal rest periods in between.
What distinguishes these from supersets is that a compound set will use two exercises that train the same muscle groups, like two dumbbell chest exercises. Usually, compound sets use one big exercise paired with one smaller exercise that utilizes a different movement pattern. For example:
- Chest press and chest fly
- Pull-ups and face pulls
The main intent is to create as much fatigue as possible.
What Is A Superset?
Now we'll get into supersets and superset meaning. So, what are supersets?
A superset is a type of set used in strength training to accumulate maximal volume in a shorter time frame. To do this, supersets involve performing two exercises back to back with minimal rest periods in between.
Think of a superset as a smaller version of circuit training.
Supersets Must Train Different Muscle Groups
Supersets differ from compound sets because they train different muscle groups. Not only are they different, but these are muscle groups that don't interfere with one another. For example, the calf and quadriceps would interfere with each other so those wouldn't work as a superset.
A few examples of muscle groups that would work in a superset include:
- Quadriceps and shoulders
- Calves and biceps
- Chest and lats
Supersets Should (Ideally) Train Opposing Muscle Groups
Depending on who you ask, some will define a superset as not just training different muscle groups but rather opposing muscle groups. These muscles act on each other during flexion and extension and are known as an antagonist-agonist pair.
Examples include:
- Triceps and biceps
- Quadriceps and hamstrings
- Anterior deltoid and posterior deltoid
This is 100% acceptable and is arguably the preferential method. However, sometimes this is impossible to do. For example, if you are running a push-pull split, you will never train an antagonist-agonist pair.
The most important thing is to train different muscle groups that don't interfere with each other.
Supersets vs Compound Sets: What's the Difference?
Supersets and compound sets are often mentioned together, giving the illusion that they're similar. But aside from both training two exercises back to back, they're quite different and used for different purposes.
We already discussed that compound sets train one muscle group, while supersets train opposing muscle groups (so you're working multiple muscle groups within a set). The difference occurs due to the purpose of these special sets.
Compound sets are performed to "compound" as much volume as possible on a muscle group, thus breaking it down and producing muscle hypertrophy. This is why it's almost always seen in athletes interested in muscle building rather than strength. Further, there is more emphasis on allowing little to no rest periods.
A superset is usually done to save time in the gym rather than break the muscle group down. This is why superset exercises don't train the same muscle group.
Last, while supersets still have a short rest period, the rest time is generally a bit longer compared to compound sets.
6 Supersets Benefits: Fact or Fiction?
So, are supersets as super as they claim to be? Let's see what the research says, and take a look at 6 commonly cited supersets benefits and whether each one is fact or fiction.
1. Supersets Save Time.
The first benefit of supersets is one that we already spoke about. Supersets save time. This is a pretty obvious assumption. Compare the following two examples:
- Performing 6 exercises, one at a time, with a 2:00 rest.
- Performing 6 exercises, two at a time, with a 2:00 rest.
Obviously, the second scenario will take about half the time. However, it doesn't matter how fast a workout is if it fails to produce adaptations. Fortunately, research shows it does produce the necessary adaptations for muscle building.
A study from 2010 examined two protocols for performing two exercises: a bench press and a bench pull¹. The two different protocols included: 3 sets of bench pull followed by 3 sets of bench presses and 4:00 of rest between each set, totaling 20 minutes, and alternating 3 sets of bench pull with bench press (pull, push, pull, push..), using 2:00 rest periods and totaling 10 minutes.
The study found that the total volume for each exercise was similar in both protocols, suggesting pairing the exercises was more efficient.
The same conclusion was made in a review that found that requiring a smaller time frame was the strongest benefit out of all proposed benefits².
It's important to note that some of these studies used exceptionally long rest periods (4 minutes vs. 2 minutes). The majority of people use 2 minutes as their longest rest period, meaning a 1-minute rest period (or less) would be more common in supersets. This difference may make it more difficult to get similar amounts of volume.
So, do supersets save time? Yes, this is true!
2. Supersets Build Muscle.
First, it's true that supersets have the ability to build muscle. When you use progressive overload and proper training variables, all sets and work will build muscle. However, you may hear some gym goers attempt to suggest that supersets are more effective at building muscle. Now, we like supersets, but there's no research to indicate they're more effective.
The primary driver of muscle growth is accumulating volume³. While there may be some evidence that factors such as metabolic damage and fatigue can play a role, those are seen more with compound sets. Plus, this evidence is still far from conclusive.
As you saw in the study above, the two protocols produced the same volume. However, in that same study, the traditional sets used rest periods that were significantly longer than normally used in general lifting populations. Under normal circumstances, the rest period would be closer to 1 minute between exercises in supersets. The shorter rest is definitely not going to allow more volume and may result in less.
Do supersets build muscle? Yes, as long as progressive overload is used; however, not more so than other training regimens.
3. Supersets Increase Strength.
Another proposed benefit is that supersets provide an increase in muscular strength. Strength is a measurement of the neuromuscular efficacy of a muscle group. When the muscle fibers fire quicker and more effectively, that same muscle group can lift more weight.
At first glance, this may seem to have some merit, as you're putting more stress on your body and forcing it to work under greater fatigue. However, this isn't how strength works.
Optimal strength training requires the muscle to be as fresh as possible before a set in order to complete clean, powerful reps?. If you compare a resistance training program geared toward building muscle to one aimed at strength, the strength-building workout uses longer rest periods.
Even though you're alternating muscle groups in supersets, the rest between the same exercise is the same, yet there is another exercise thrown in between. This actually decreases the amount of rest. In other words, the variables of supersets are the exact opposite of efficient strength training.
Do supersets improve strength? It's unlikely.
4. Supersets Burn Fat.
There's a lot to unpack with these claims. Ultimately we believe it doesn't matter as weight training's primary purpose is not to burn fat. It's to build muscle and strengthen muscle, or at the very least, preserve it.
That said, strength training obviously burns calories, leading to fat loss if you're in a calorie deficit, but this is more of a secondary benefit. On that same note, it's a common practice to perform heavy resistance training in order to prevent muscle loss while following a cutting workout and diet plan.
With the above in mind, resistance training is indeed a useful tool during a cut. However, there's no research that indicates supersets are superior to following a traditional set.
It could be claimed that it's more intense and you do more work, which results in greater calorie burn. The issue with this is it presents the same problem as the added volume benefit we discussed above.
If you do the same volume in 20 minutes or 60 minutes, the total work is equal, which means the total calories burned would be similar. And if you stay longer and do more, you're forfeiting the primary benefit of supersets, which is reducing your workout time frame.
So to recap, supersets burn fat, but likely no more fat than any other weightlifting program.
5. Supersets Improve Your Cardio Ability.
Being able to perform more work in the same time frame will improve your work capacity. In this context, a superset will likely have a beneficial effect on your cardio ability.
However, it's important that we define cardio here as all cardio tends to get incorrectly lumped together. Cardio refers to exercise that trains your cardiovascular system, such as your lungs, heart, and blood flow. Specifically, these systems and organs are used to power aerobic activities, which are prolonged low-intensity steady-state training (LISS) cardio activities, such as jogging.
These activities are known as "aerobic" as they require oxygen and rely on your aerobic metabolic system (oxidative) to provide energy.
Exercises, such as supersets, rely on your anaerobic metabolic systems as they don't require oxygen for energy. These require your ATP-CP and glycolytic metabolic systems.
So, keep in mind that when we say "cardio", it consists of a few different mechanisms, similar to when we train our muscles for hypertrophy, strength, and power output. While these systems overlap, you need more than anaerobic conditioning.
Are supersets good cardio? To some extent, yes. They train your anaerobic metabolic system. LISS cardio is also still needed in your training routine, however.
6. Supersets Provide Anaerobic Conditioning.
With the above section in mind, performing supersets with a short rest period will improve your anaerobic conditioning, similar to EMOM workouts.
This can improve your body's ability to exert maximal power output for longer periods. In order to maximize this effect, you're better off utilizing 1:00 rest periods.
This benefit is a fact, but to be clear, you still need to include some low or moderately intense exercise with prolonged duration.
4 Drawbacks With Supersets
A lot of the time, we only talk about how awesome things are, which seems to suggest that there are no reasons not to do it. But with supersets, there are some reasons why you'd want to avoid it.
Let's look at some of the drawbacks of supersets as, let's be honest, everything has pros and cons. Some of these are from a physiological standpoint, while others are just practical.
1. You Need To Set Up Equipment For Two Exercises.
One of the more annoying behaviors in a gym is someone who sets up a series of machines to do their circuit training in the middle of rush hour. We're not knocking circuit sets, but it demonstrates a lack of gym etiquette.
In addition, this requires you to either gather the equipment or walk to and from different pieces of equipment. Neither of these is ideal. Again, the main complaint wouldn't be from work required to do this but rather respect for other gym goers.
Even though supersets are smaller than circuit training, this can be an issue when training at a time when equipment is limited.
2. It Increases Your Chance Of Missing A Lift.
Lifting a lot of weight with less time is a good way to build up fatigue. This isn't necessarily bad, and you will adapt to it (anaerobic conditioning). However, performing supersets can be tough when you first start, especially when using compound lifts with heavy weights.
Even after you adapt, it's much easier to still get "caught," a term used for missing a lift or being "caught" under a bar. This is something you need to be very cautious of.
3. It May Not Be As Effective With Compound Exercises.
As we saw above when reviewing the various benefits, the primary benefit of supersets is that they can cut down on training time. This means that when it comes to strength training, the best that could happen is it produces the same result as a traditional scheme. The worse outcome is it produces less strength.
With this in mind, it seems reasonable to suggest that unless you are in a real-time crunch, you shouldn't use supersets with your primary lifts, as these lay the foundation for your training. You use a compound exercise to improve your overall strength, so don't risk making them less effective just to save a few minutes. That means no supersetting your deadlifts!
4. Supersets Are Easy To Misuse.
Supersets do have a legitimate purpose, but it's easy for lifters to misuse them. There's a trend in the fitness industry where it's common for a lifter to hear that "X" style of training is good. They then go and apply it to everything without regard for differences in needs or situations. This is especially true for new lifters.
With supersets, a new lifter may hear that supersets are "good" and then stop listening before hearing all of the nuances. They then begin using it every day with every exercise and don't even use it correctly. Supersets work, but you need to perform them correctly.
How To Optimize Supersets
To ensure you use them correctly, let's go over several variables to consider when programming supersets.
1. Choose The Right Exercises & Muscle Groups:
Technically, all exercises work with running supersets. But some work better than others.
The first thing you'll need to decide on is what muscle groups work best with supersets. Apart from not using the same muscle group, here are some guidelines.
The first guideline depends on what type of split you run, as this dictates what muscles you train in the same session. Ultimately, the primary factor is training muscle groups that don't interfere with each other.
If you run an upper-lower workout split or a full-body plan, some muscle pairings to consider grouping together include:
- Chest and back
- Shoulders and back (if you have the option, chest and back are better)
- Biceps and triceps
- Quadriceps and hamstrings
- Glutes and quadriceps (glutes and hamstrings interfere more)
If you run a push-pull split, pair an upper-body exercise with a lower-body exercise.
Groupings include:
- Quadriceps and shoulders
- Glutes and back
If you can, opposing muscle group supersets are ideal. If that's not possible, make sure to use exercises that won't affect each other.
2. Focus on Isolation Exercises:
Unless you are in a major rush, only use supersets with isolation exercises toward the end of your training session.
While you could use a compound exercise, there's nothing to gain from doing so other than saving a little time. The only possible situation where you could possibly superset compound exercises is if you are training to improve your anaerobic capacity.
We also suggest trying to pair exercises that are the same "size." By this, we mean do exercises that move similar amounts of weight. If the exercises differ, the first exercise should be the larger one, while the second exercise should be the smaller one.
3. Ensure You Have An Optimal Rest Period:
A common practice when performing a super set is performing back-to-back exercises with minimal rest. This is due to the confusion between compound sets and supersets. Compound sets do this to create a pump or build fatigue, but that's not the purpose of supersets.
Unfortunately, this error greatly diminishes a lifter's overall volume for each muscle group, ultimately decreasing muscle growth.
Therefore, the best way to perform supersets is to take your normal recommended rest between sets and then cut it in half. You then use this period in between alternating exercises.
For example, let's say you're pairing bicep curls with a tricep pushdown. Usually, you might use a 1:30 rest period. With supersets, you'll cut this to 45 seconds between alternating exercises.
4. Try To Use The Same Equipment For Your Super Set:
Gym etiquette is a thing, and you want to try to be as respectful as possible. Aim to perform exercises that use the same equipment. Not only does this take less room, but you also don't have to spend time preparing multiple setups.
This is one reason we love using the cable machine. You have a ton of attachments and the ability to use a lot of weight. Plus, switching the set-up to prep other exercises is quick and easy.
In addition, landmine exercises are also great options, especially if you need to perform bigger compound exercises.
5. Pair Lower Body Exercises With Core Work:
Lower body exercises are harder to pair as they can sometimes interfere with each other no matter what, like squats and lunges, for example. A good idea is to pair larger compound leg exercises with some core exercises, if possible.
Sample Superset Workout Routines
So what is a superset workout routine, and when do you use one? Let's say you have 20 to 30 minutes to get in your workout. In this case, using a super set for the entire workout is justifiable. And, it's a good idea to pair some bigger and smaller exercises together to ensure maximal lifts with the bigger exercises.
Here's an example of what a supersets workout could look like. Notice we don't pair squats and deadlifts as they're large exercises that you don't want to risk performing overly fatigued.
Here's a look at how you can successfully perform several supersets, including an upper body one, a lower body one, a push superset, and pull superset.
Upper Body Supersets Workout:
- Barbell Bench Press & Chin-Ups
- Bent Over Row & Dips
- Landmine Row & Landmine Press
- Rope Hammer Curl & Rope Triceps Pushdown
Lower Body Supersets Workout:
- Squats
- Barbell Hip Thrust & Bulgarian Split Squat
- Romanian Deadlift & Walking Lunges
- Leg Curl & Leg Extension
Push Supersets Workout:
- Squat & Barbell Overhead Press
- Bench Press & Walking Lunges
- Hack Squat & Dips
- Calf Raise & Triceps Pushdown & Leg Extension (Tri-set)
Pull Supersets Workout:
- Deadlift
- Barbell Bent Over Row & Romanian Deadlift
- Barbell Hip Thrust & Chin Ups
- Face Pulls & Leg Curls & Bicep Curls
Supersets: Parting Thoughts
Even though a superset workout may not be ideal for muscle growth, adding them still serves a purpose. Remember that ultimately, the goal is to always follow a workout that will increase your strength and muscle mass.
With that in mind, when you're short on time, super sets are an effective way to make sure you still get your workout in. And a superset workout is far better than no workout at all!
Related: Chest and Back Superset Workout: Intermediate to Advanced
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References:
[*]Robbins, Daniel W1,2; Young, Warren B1; Behm, David G3; Payne, Warren R1; Klimstra, Marc D4. Physical Performance and Electromyographic Responses to an Acute Bout of Paired Set Strength Training Versus Traditional Strength Training. Journal of Strength and Conditioning Research: May 2010 - Volume 24 - Issue 5 - p 1237-1245 doi: 10.1519/JSC.0b013e3181cc60ec
[*]Robbins, Daniel W; Young, Warren B; Behm, David G; Payne, Warren R. Agonist-Antagonist Paired Set Resistance Training: A Brief Review. Journal of Strength and Conditioning Research: October 2010 - Volume 24 - Issue 10 - p 2873-2882 doi: 10.1519/JSC.0b013e3181f00bfc
[*]
Figueiredo, V.C., de Salles, B.F. & Trajano, G.S. Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Med 48, 499–505 (2018). https://doi.org/10.1007/s40279-017-0793-0
[*]Henselmans M, Schoenfeld BJ. The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy. Sports Medicine. 2014;44(12):1635-1643. doi:10.1007/s40279-014-0228-0
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