A superset is a great way to increase the intensity of your workouts. A superset involves performing two exercises back-to-back with little to no rest in-between. This method can be used in multiple ways -

• To target the same muscle group to help increase muscular fatigue.

• To target opposing muscle groups which is great for reducing your workout time.

• To target two completely different muscle groups which is a good way to boost cardiovascular health.

What are the Benefits of Supersets?

• Time efficiency - Because of the minimal rest between exercises, supersets reduce your overall workout time which makes them ideal for those with busy schedules.

• Increased intensity - When performing two exercises back-back this is going to elevate the heart rate throughout your workout, improving cardiovascular fitness.

• Enhanced muscle growth - When performing an agonist superset (same muscle group) this will increase muscular fatigue and promote hypertrophy.

• Improved muscle balance - When performing an antagonist superset (opposing muscle groups) it will help maintain overall muscular balance which can help reduce the risk of injury.

• Provides variety - Supersets are a great way to give your workout some variety, which will help in keeping you excited for your workouts.

Different Types of Supersets

Pre-Exhaustion Superset

This is a type of superset where you work the same muscle group, but one exercise is an isolation exercise (single joint / muscle) and the other a compound exercise (multi joint/muscle). You would complete the isolation exercise first, take a short rest and then go into the compound exercise, that would be 1 set.

This is a great way to build better neuromuscular connections and help you feel the primary muscle more in the compound lift leading to muscular fatigue. An example would be using the Leg Extension Machine as your isolation exercise followed by a dumbbell squat as your compound exercise.

Post-Exhaustion Superset

This is very similar to the above but the opposite way round, so you would start with your compound exercise then go into your isolation exercise. A post-exhaustion superset is another great way to fully fatigue the target muscle, as the compound exercise will work the primary and the other assisting muscles, and the isolation exercise will then fully fatigue the main muscle which is key for building muscle.

Another benefit of your post-exhaustion supersets is you get to perform your compound lift first, which requires more energy so this will allow more muscle recruitment. An example of a post-exhaustion superset is a cable row followed by a cable reverse fly on a Functional Trainer.

Agonist Superset

An agonist superset is 2 exercises that work the same muscle group back-to-back, so you focus on one localised area which equals more volume for the muscle you’re working, which leads to muscle growth and increased levels of strength. It allows you to enhance the ability to achieve full motor unit activation in the muscle. An example of an agonist superset would be a cable triceps extension followed by triceps dips.

Upper-Lower Superset

This type of superset is commonly known as a complex superset, where your exercises will be working different muscle groups. This type of superset would be a great option for a beginner who is still learning the foundations of weightlifting, as it can help them learn the basics of a superset without worrying too much about overly fatiguing the muscles.

It is also a great option for improving your cardiovascular system alongside strength training which is great for someone with a fat loss goal. Additionally, if you prefer doing full body workouts, upper-lower supersets are a really great choice. An example of an upper-lower superset is a 22.5kg Dumbbell squat followed by a dumbbell lateral raise.

PAP Superset

Post activation potentiation is a training style popular with athletes trying to improve their power output. This method is normally reserved for individuals with a very specific performance goal. This method of training can provide a short-term improvement in performance (jumping, throwing etc) due to using a strength exercise (e.g. deadlift). This is due to the muscles being in a ‘potentiated / activated’ state. PAP involves a compound exercise followed by a plyometric exercise, but both must be biomechanically similar for it to work effectively.

The duration of the rest time between the exercises is essential for the effects of PAP, as if the rest is too short then the effects of potentiation won’t be present due to fatigue. The research shows perhaps between 3-12 minutes are most effective between the strength exercise and performance exercise. An example of a PAP superset is a barbell squat followed by box jumps.

Incorporating different types of supersets into your training can help transform your workouts, making them more efficient, intense and enjoyable. No matter the goal, supersets can help to build muscle, improve endurance, maximise calorie burn and improve overall performance. Remember, the key to success is consistency and pushing to your limits and supersets can help you do just that.

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Tags: Exercise Type > Conditioning ; Exercise Type > Strength