Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
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, as they can help you build muscle while reducing the amount of time you spend in the gym.
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.
Table of Contents:
- What Is A Superset & How To Perform Them?
- Superset Programming Tips & Best Strategies
- Superset Workouts
- Supersets vs Other Types Of Sets
- Pros & Cons Of Supersets
You're about to find out what's so super about supersets.
What Is A Superset?
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.
Supersets Pair Different Muscle Groups Together
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 muscles and lats
Depending on who you ask, some will define a superset as not just training entirely different muscle groups but rather working opposing muscle groups in your exercise program. 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 with supersets is to train different muscle groups that don't interfere with each other.
Programming Tips & Strategies When Using Supersets
To ensure you use them correctly, let's go over several programming variables to consider with 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 in a superset 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, create upper lower supersets by pairing 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, which we'll discuss more shortly. 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.
Here's an example:
- Let's say you're pairing bicep curls with a tricep pushdown.
- If you typically utilize a 1:30 rest period, you'll reduce this to 45 seconds between alternating exercises in your superset.
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 space, but you also don't have to spend time preparing multiple setups.
Here are a few different ways you can pre-set up your superset:
- Use 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.
- Landmine exercises are also great options, especially if you need to perform bigger compound exercises.
- Find a place in the gym with a bit of space and have 2-3 sets of dumbbells right by you. It's best to do this when the gym isn't as busy.
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.
Ideal Rep Ranges & Loads For Supersets
Here are some guidelines for rep ranges and correct loading when utilizing supersets.
- Supersets for strength: Perform exercises in the 5-8 rep range, utilizing heavy weights (85-95%1RM).
- Supersets for muscle building: Perform exercises within the 8-12 rep range, utilizing moderately heavy weights (70-85%1RM).
- Supersets for muscular endurance: Endurance athletes should aim for 12+ reps using lighter weights (60-65%1RM).
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 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.
Notice we don't pair squats and deadlifts as they're large exercises that you don't want to risk performing overly fatigued.
Upper Body Supersets Workout:
This is a great upper body routine to include an upper-lower split. It'll target all major upper body muscle groups while reducing the total time you're at the gym.
Barbell Bench Press & Chin-Ups (3 sets)
- Barbell Bench Press: 4x6-10
- Chin Ups: 4x6-8
- Rest 60 seconds between supersets
Bent Over Row & Dips
- Bent Over Row: 4x8-10
- Dips: 4x8-12
- Rest 60 seconds between supersets
Landmine Row & Landmine Press
- Landmine Row: 3x10-12/arm
- Landmine Press: 3x10-12/arm
- Rest 45 seconds between supersets
Rope Hammer Curl & Rope Triceps Pushdown
- Rope Hammer Curl: 3x12-15
- Rope Triceps Pushdown: 3x12-15
- Rest 30 seconds between supersets
Lower Body Supersets Workout:
Pair this lower body program with the upper body routine we just went over, and you've got a great upper-lower program to follow.
Strength Set:
- Squats: 4x-5-8
- Rest 60 seconds between sets
Barbell Hip Thrust & Bulgarian Split Squat:
- Barbell Hip Thrust: 4x10-12
- Bulgarian Split Squat: 4x10-12
- Rest 60 seconds between supersets
Romanian Deadlift & Walking Lunges
- Romanian Deadlift: 4x8-10
- Walking Lunge: 4x14-20 steps
- Rest 30 seconds between supersets
Leg Curl & Leg Extension
- Leg Curl: 3x10-12
- Leg Extension: 3x10-12
- Rest 30 seconds between supersets
Push Supersets Workout:
Between this workout and the pull program we go over afterward, you'll hit all of your major muscle groups and have an ultra-efficient routine.
Squat & Barbell Overhead Press
- Squat: 4x6-10
- Barbell Overhead Press: 4x6-10
- Rest 60 seconds between supersets
Bench Press & Walking Lunges
- Bench Press: 4x8-10
- Walking Lunges: 4x1418 steps
- Rest 30 seconds between supersets
Hack Squat & Dips
- Hack Squats: 4x10-12
- Dips: 4 sets of max repetitions (aim for at least 6-8 reps)
- Rest 30 seconds between supersets
Calf Raise & Triceps Pushdown & Leg Extension (Tri-set)
- Calf Raise: 3x12-15
- Triceps Pushdown: 3x12-15
- Leg Extensions: 3x12-15
- Rest 30 seconds between tri-sets
Pull Supersets Workout:
If you're using this routine and the push program each week, ideally you should follow a 4-day split, performing two push and two pull workouts weekly, as this is the ideal range for muscle hypertrophy.
Strength Set:
- Deadlift: 4x5-8
- Rest 1-2 minutes between sets
Barbell Bent Over Row & Romanian Deadlift
- Barbell Bent Over Row: 4x8-10
- Romanian Deadlift: 4x10-12
- Rest 60 seconds between supersets
Barbell Hip Thrust & Chin Ups
- Barbell Hip Thrust: 4x10-12
- Chin Ups: 4 sets of max repetitions (aim for at least 6-8 reps)
- Rest 30 seconds between supersets
Face Pulls & Leg Curls & Bicep Curls
- Face Pulls: 3x12-15
- Leg Curls: 3x12-15
- Bicep Curls: 3x12-15
- Rest 30 seconds between each tri-set
Supersets vs Other Special Sets: What Are The Differences?
It's important to differentiate between the more common special sets and to know what each is, or your workout can get confusing quickly.
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 is when you perform one exercise at a time using a rep scheme that does not fluctuate.
For example:
-
Squat 5x5: Perform 5 sets of back squats with 5 reps in each set.
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).
A back off set involves repeating a challenging lift with a lighter weight, which helps lifters perfect their technique and increase their total volume while maintaining high intensity.
For example, after completing a heavy set of barbell back squats, the back off set would require the lifter to decrease their weight by 10 percent. Reducing the weight by 10% ensures the lifter's weight is high enough for strength gains without compromising form or risking overexertion.
Here's an example of how a drop off set can be used for a barbell back squat in a routine designed to improve strength.
- Top Set – Barbell Back Squat: 1×2 @90%1-RM
- Back Off Set 1 – Barbell Back Squat: 1×5 @82%1-RM
- Back Off Set 2 –Barbell Back Squat: 1×5 @80%1-RM
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, reducing your weight, and continuing to perform as many more reps as possible. This can be repeated for as long as possible, so you're working beyond the point of fatigue.
The most common way to incorporate a drop set is to follow your normal rep and set scheme, and on the last set, lift that weight until your muscles are fully fatigued. Drop that weight and pick up lighter weights; continue lifting until your muscles are fatigued again. If you're able, drop the weight size once more, working until fatigue.
Here's an example of how a drop off set might be incorporated into a workout routine for bicep curls:
- Start with a weight that you can comfortably lift for around 8-10 repetitions. Follow a 3x8-10 rep scheme.
- Perform three sets of bicep curls with this weight.
- On your third set, lift until your biceps fully fatigue, quickly drop the weights, picking up lighter ones, and reducing the weight by a certain percentage (e.g., 20-30% lighter than the initial weight).
- Without resting, continue performing bicep curls until your muscles fatigue again. If possible, reduce the weights again, lifting until reaching fatigue again.
The drop off set allows you to push your muscles beyond their usual limits by progressively reducing the weight, enabling you to squeeze out additional reps even as your muscles become fatigued.
This technique can help to increase muscle endurance, stimulate muscle growth, and break through plateaus in strength training.
4. Compound Sets:
Compound sets are the 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.
Two examples of exercises that could be included in a compound set are:
- Dumbbell chest press and chest fly
- Pull-ups and face pulls
To include a compound set with the chest press and fly in your routine, it would look like this:
Compound Set: Dumbbell Chest Press and Chest Fly
You'll perform 3 sets of each exercise, performing the first and moving directly into the second. Rest 60-90 seconds between sets.
Compound Set 1:
- Dumbbell Chest Press: 8-12 reps
- Chest Fly: 10-15 reps
- Dumbbell Chest Press: 8-12 reps
- Chest Fly: 10-15 reps
- Dumbbell Chest Press: 8-12 reps
- Chest Fly: 10-15 reps
The main intent is to create as much fatigue as possible.
Supersets vs Compound Sets: Are They The Same Thing?
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.
4 Supersets Benefits
So, are supersets as super as they claim to be? Let's see what the research says, and take a look at 4 supersets benefits.
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.
To summarize, supersets will save you time.
2. Supersets Build Muscle.
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 than traditional programming or other special sets..
Do supersets build muscle? Yes, as long as progressive overload is used; however, not more so than other training regimens.
3. 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? Yes, as they train your anaerobic metabolic system. LISS cardio is also still needed in your training routine, however.
4. Supersets Provide Anaerobic Conditioning.
With the above section in mind, performing supersets with a short rest period and high workout intensity 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.
Please keep in mind that you also need to include some low or moderately intense exercise with prolonged duration.
4 Superset Cons
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.
Supersets: Parting Thoughts
Remember that ultimately, the goal is to always follow a workout that will increase your strength and muscle mass. Supersets do this, while reducing your time spent workout out.
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!
Want to see supersets applied to a workout? Check out this Full Body Gym Machine Workout Plan.
For another superset routine, check out: Chest and Back Superset Workout: Intermediate to Advanced
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
Garett Reid
Author