Supersets are an advanced technique used by many bodybuilders. A superset is when you perform 2 exercises together with little or no rest between sets. Often bodybuilders and weight lifters will perform supersets in order to break free of a training plateau, but supersets also allow you to save time during a workout and because you are getting little or no rest between sets your muscular endurance will improve dramatically. You will also be burning more calories than normal during a superset workout, so if you are looking to lose a little weight I highly recommend it.
To perform a superset properly you must ensure that once you have completed the first set of the first exercise you immediately start the first set of the second exercise, so you go back and fourth between exercises until you have completed the given number of sets for both exercises, once you have completed all the given sets you can rest.
Don’t make the mistake of completing all your sets for the first exercise then immediately moving to the second exercise and completing all your sets, this is not supersetting, this is just working out without rest!
When to Superset?
If you have just started weight training or want to build muscle the most effective way possible I would not recommend super-setting your workouts.
If you are new to working out you should concentrate on the basics of weight lifting, concentrating on using correct form and sticking to what I call “building the foundation” whereby you build a strong powerful body first.
If you want to build muscle as effectively as possible I do not recommend supersetting, simply because the fast pace of the workout wont allow you to lift heavy weights for each exercise, because of this you will not be able to work your muscles as hard.
So if you have been training for a long enough time and want to break free of any plateaus, increasing your endurance or just find yourself getting bored of your normal routine, adding a superset will help.
Superset Types
There are several ways in which supersets can be performed and depending on which one you choose will depend on the intensity of the workout.
Antagonistic Superset
Antagonistic supersets are probably the most commonly used example of a superset, probably because they are referenced by so many bodybuilders. Antagonistic supersets is when you complete 2 exercises for opposing muscle groups without rest. An example of this would be performing barbell bench press with t bar rows. This type of supersetting can be tough, because most of the time big muscle groups are involved which will require you to perform harder exercises.
Same Part Superset
Same part supersets is when you complete 2 exercises for the same muscle groups without rest. An example of this would be performing triceps dips with close grip bench press. Same part supersets will be tough, I’m sure by the end of it the muscles you have supersetted will be pumped full of blood and you will struggling for breath, which is an indication of a great superset!
Upper & Lower Body Superset
An upper and lower superset is when you complete 2 exercises, one for the upper body and one for the lower body without rest. An example of this would be performing dumbbell shoulder press with barbell squats. Upper and lower supersets is probably the easiest of supersets, simply because you have enough time to recover between sets.
Isolation and Compound Superset
An isolation and compound superset is when you complete 2 exercises, one compound exercise followed by one isolation exercise. An example of this would be barbell deadlift with concentration curls. Isolation and compound supersets are not overly difficult, the compound part will of course be the hardest.