When it comes to achieving progressive overload there are a lot of tools you can use to challenge your body. If you’ve been training for a while and feel confident with your form and technique, you can look into using different training methods. Introducing supersets into your sessions can challenge your body in new ways.
What are supersets?
Doing two exercises back to back without taking a rest period in between is what’s known as a superset. For example, you can do a bicep curl immediately followed by a tricep extension. Then you rest and repeat for a few more sets. While it sounds pretty straightforward, it doesn’t mean you can do any two random exercises together. Some exercises pair better with others and can be more effective. Therefore, it is important to understand how supersets work and what exercises work best with each other.
Types of supersets
Pre-exhaust
Pre-exhaust supersets involve doing an isolation exercise followed by a compound one that involves the muscles you trained in the first exercise. For example, you can do skull crushers followed by close grip bench press. Your triceps are already going to be tired before you do a close grip bench press. This will allow you to train your triceps close to failure.
Other examples: straight arms pulldown + assisted pull-ups; chest flyes + bench press; leg extension + walking lunge.
Post-exhaust
During post-exhaust supersets you will start with a compound exercise followed by an isolation exercise for one of the muscles involved in the first movement. For example, doing a squat followed by using a leg extension machine. This way your quads will be worked in both exercises and will be close to failure by the time you are done with leg extensions.
Other examples: overhead press + lateral raises; push-ups + tricep pushdown; seated rows + bicep curl; Romanian Deadlifts + stability ball hamstring curl.
Antagonistic
This type of superset involves pairing two opposite muscle groups. This can be performed with both isolation and compound exercises. For example, you can do seated rows (back) followed by chest press (chest) as an example of a compound superset. You can do leg curl (hamstrings) followed by leg extension (quads) as an example of an isolation antagonist superset.
Other examples: inverted rows + push-ups; assisted chin-ups + chest press; bicep curl + tricep pushdown.
Isolation
During isolation supersets, you will be doing two back to back isolation exercises on the same muscle. For example, you can perform lateral raises followed by face pulls. This will allow you to target two different parts of your shoulder muscle. This approach might be a bit more tricky when it comes to other muscles (e.g. triceps) and would require knowledge of specific exercises for different muscle heads.
Other examples: triceps pushdown + tricep overhead extension; cable kickbacks + banded lateral walk.
Compound
Performing two back to back compound exercises is an advanced technique and should be approached with caution. You will be using heavier weight in both exercises compared to supersets when one of the exercises is isolation and is naturally lighter. For example, you would do a dumbbell chest press followed by push-ups. Both of the exercises will be primarily working your chest and triceps.
Other examples: squats + lunges; chin-ups + seated rows; chest press + dips.
Upper/Lower Body
If you follow a full-body training split you can also do supersets that involve unrelated muscles. For example, lower body exercises with the upper body. A good upper and lower superset example would be back squat followed by chin-ups. What makes it a good pairing is that a barbell back squat compresses your spine while chin-ups decompress it.
Alternatively, you can try supersetting pull with push exercises. Chin-ups followed by an overhead press is a good example of a vertical pull/push superset.
Using this type of supersets can be very efficient if you are short for time. It will also allow your muscles to recover better between sets.
Other examples: bent-over row + bench press; squat variation + chest press.
Advantages
One of the biggest advantages of supersets is that you are able to do more in a shorter amount of time. If you’re like me and never seem to have time left for isolation exercises, incorporating them into supersets is very convenient. Performing antagonist compound exercises (e.g. push-ups and body rows) is very time efficient. Essentially, you are able to target your horizontal push and pull muscles in one exercise. When training time is limited supersets is the way to go
Another advantage of supersets is that they are fantastic for hypertrophy. Targeting similar muscle groups during supersets will allow you to increase time under tension and train closer to failure. Furthermore, using supersets in your workouts can help you increase your overall training volume. Both of these factors are crucial when it comes to building muscle.
Limitations
While supersets are great for hypertrophy, if you are looking to build strength they might not be the best pick. Simply put, you won’t be able to lift as heavy when you do two back to back exercises without taking a break.
For example, if you superset barbell overhead press with lateral raises, you won’t be able to lift as much as you could when doing overhead press on its own. Perform heavier exercises at the start of your session while taking proper rest periods. You can then add supersets to your session to target other muscle groups depending on your goals.
Another issue with doing supersets is it often requires the use of several pieces of equipment. For example, if you are doing vertical push/pull antagonist superset you will need a pair of dumbbells/barbell and lat pulldown machine. Depending on the gym you go to, this might be a bit awkward to implement. Therefore, when selecting exercises for your supersets it’s important to consider whether you’d be able to do them in one gym area.
The takeaway
Supersets can make a great addition to your programme. They are particularly useful if you are looking to cut time spent training or increase volume. They won’t work for strength work, as you don’t get rest which is essential when lifting heavy. It is important to use appropriate weight during supersets to avoid compromised technique and potential injuries.
Finally, you don’t have to do supersets if you don’t like this approach. It’s just one of the many ways to challenge your muscles in your weight training. If you do end up using supersets, make sure you are doing them with purpose.