Supersets

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Do your muscles need more stimulus than your regular training provides? Are you ready for an extra intensive dimension in your workout? Try intensifying your training with supersets!

I have been training with weights for years, and always in the usual way: straight sets, just set after set and three or four exercises per muscle group. Lately, I have started intensifying my training with supersets.

Benefits of Supersets

Supersets have several advantages over doing sets in the normal way. The most well-known and logical advantage of using supersets is the time-saving aspect. You can perform more exercises in less time than you can with straight sets. In addition, you train your muscles much more intensively than you can achieve with straight sets. Your muscles receive much more stimulus in a shorter time than is possible with regular training. Also, muscle fibers that are harder to train are better targeted by the different exercises you do in a superset.

What are Supersets

A superset is doing two exercises back to back without a break in between. You do a set of the first exercise, put the weights down, and immediately start doing a set of the second exercise. There are three types of supersets:

1. Within the same muscle group, so two exercises for one muscle group
2. For antagonistic muscle groups, where you train the flexor and extensor or the pushing and pulling muscle groups in a superset
3. For two completely unrelated muscle groups

Supersets Scheme Within the Same Muscle Group

The most intensive superset is doing two exercises for one muscle group back to back. However, you can do this in different ways:

Pre-Exhaust

In pre-exhaust, you perform an isolation exercise (an exercise specific to that muscle group) before a compound exercise (an exercise for a muscle group where other muscle groups assist in the movement). The idea of pre-exhaust is that you first exhaust the muscle group with the isolation exercise, after which you pull it beyond the normal endpoint with the compound exercise, where other muscle groups help the muscle group to complete the repetitions. An example of a superset where you pre-exhaust the muscle group is a combination of leg extensions and squats. Here, you train the quadriceps with leg extensions until you can’t go any further, after which you exhaust the muscle group further with squats. The quadriceps are trained much more intensively by this combination than if you were to do the exercises separately. A disadvantage of pre-exhaust is that you cannot use the weight you could normally use for that movement with the compound exercise. For muscle growth, that is not a problem, but if you primarily train for strength, that is a disadvantage. If you mainly train for strength, you are better off using straight sets. Superset scheme with pre-exhaust combinations (first the isolation exercise, then the compound exercise):

• Leg Extensions followed by Squats
• Incline Flyes followed by Incline Presses
• Cable Pushdowns followed by Dips

Post-Exhaust

Post-exhaust is logically the opposite of pre-exhaust: you first train the muscle group with a compound exercise, after which you further exhaust the muscle group with an isolation exercise. The advantage of this method is that you can use more weight with the compound exercise, which is good for your strength development. By using the right combination, you can exhaust a lagging part of a muscle group with the isolation exercise, such as side laterals after military presses. Here, you train the shoulder muscles completely with military presses, after which you additionally target the sides with the side laterals. Superset scheme with post-exhaust combinations (first the compound exercise, then the isolation exercise):

• Flat Bench Presses followed by Flat Bench Flyes
• Bent Rows followed by Front Pulldowns
• Military Presses followed by Side Laterals

Compound Supersets

The compound superset is a very heavy form of supersets within the same muscle group. You do two compound exercises back-to-back, which puts extra strain on the muscle group, and actually your entire body. Be careful which exercise you choose as the second exercise, your coordination is significantly less after the first exercise. In a combination of a machine exercise and an exercise with free weights, it is advisable to do the machine exercise last because it requires less coordination. If the combination consists of two exercises with free weights, make sure you have a spotter on hand who can assist you when you cannot safely complete the set. Compound exercise combinations (two compound exercises back to back):

• Squats followed by Leg Presses
• Incline Barbell Presses followed by Incline Dumbbell Presses
• Bent Rows followed by Seated Cable Rows

Isolation Supersets

When a part of a muscle group does not respond as you would like, or you want to train a muscle group without the assistance of other muscle groups, then the isolation superset is an option. Here, you do two isolation exercises for the same muscle group back-to-back. If the upper part of your chest lags behind the rest of your chest development, for example, you could do a combination of incline flyes and incline cable flyes. If your hamstrings are not at the same level as your quadriceps, you can combine lying leg curls with seated leg curls in a superset. Compound exercises are always necessary, if only to ensure that your body does not look like it is made up of all separate parts. However, if you want to target a muscle directly, isolation exercise supersets are a good way to give that muscle extra attention.

Supersets Scheme for Antagonistic Muscle Groups

The most commonly used method for doing supersets is combining two exercises for antagonistic muscle groups. The advantage of supersets for antagonistic muscle groups is logical: one muscle group rests while you train the other muscle group. There is no loss of strength within the muscle groups, allowing you to train both fully. In most combinations, you also have the advantage that the pumped muscle group supports the other, allowing you to tackle it harder. Supersets for antagonistic muscle groups are often used to train a body part that lags behind extra. If your arms lag behind the rest of your development, for example, you can superset biceps and triceps and make them do more work. You can use these supersets during your regular training to give some extra attention to a muscle group that lags behind, but you can also structure your entire training this way. An example is a normal chest workout followed by biceps and triceps in superset style. The most famous combinations of antagonistic muscle groups are:

• Biceps and Triceps, for example:
• Dumbbell Curls followed by Lying Extensions
• Cable Curls followed by Cable Pushdowns

Chest and Back (Arnold Schwarzenegger’s favorite superset combination), for example:

• Bench Presses followed by Bent Rows
• Incline Flies followed by Front Pulldowns

Hamstrings and Quadriceps, for example:

• Lying Leg Curls followed by Leg Extensions
• Stiff-Leg Deadlifts followed by Leg Presses

Supersets with Barbell

When performing supersets combinations, it is important that you can quickly switch exercises. With the SMARTBAR 2.0 Barbell, you can quickly detach the weights with 1 click and you don’t have to slide plates onto the barbell and remove them with all kinds of clamps. This saves a lot of time and benefits the training.

Supersets Scheme for Two Completely Unrelated Muscle Groups

This is an odd one out and is also rarely used. If you have a smaller muscle group that lags behind but training that muscle group is very monotonous and you prefer not to do it, then this method is a good way to still do your sets. Usually, this method is used for training the abs and calves. For example, if you’re training your back, you can use the rest between sets to do a set of calf raises for your calves. You don’t harm the back training, and your calves get the training they need. Before you know it, you’ve done many more sets for your calves than you would normally have the energy for. Whichever way you use, supersets are a great way to intensify your training, bring lagging muscle groups into line, give smaller muscle groups the training they need, and do more work in less time.

Summary

When you start strength training, the first thing you do is create a training schedule. You often divide the muscle groups over the training days and decide for each day how you want to train each muscle group. This is the common way and works fine when you start strength training. When this way of strength training no longer provides the desired results at some point, there are other strength training techniques you can apply, such as supersets. Supersets are a technique that increases intensity, can break through your plateau, and saves time.

Supersets

Supersets are an advanced way of strength training, where you do two exercises, one after the other, without resting between the exercises. The exercises can be for the same muscle group or for different muscle groups, depending on your goals. The idea behind this technique is that instead of resting between exercises, you start the other exercise immediately. Want to know how to apply supersets in your workout? Then also read our article on creating a supersets schedule.

Advantages of Supersets

When working with a regular training schedule, it is advisable to change your schedule every 5 to 6 weeks. Your muscles eventually get used to the exercises and load, so a new stimulus is necessary. Supersets can contribute to this. Read also other ways for variation and muscle growth. Supersets help you to:

• Increase intensity
• Realize overload
• Get variation in your training
• Save time

Types of Supersets

There are different types of supersets that you can use in your workouts. For example:

• Pre-Exhaustion Supersets: These contain two exercises for the same muscle group. The first exercise is an isolation exercise that targets a specific muscle group, and the other is a compound exercise that targets multiple muscle groups. For example: leg extensions, which train the quadriceps, followed by squats. With the leg extensions, you train the quadriceps. You also train these with squats, but the hamstrings that you also train here are still strong enough to perform the exercise.
• Post-Exhaustion Supersets: This is the opposite of the pre-exhaustion variant. You start with the compound exercise, then do the isolation exercise. For example: bench presses followed by dumbbell flyes.
• Compound Supersets: As the name suggests, this is a superset consisting of multiple compound exercises. For example, squats followed by lunges.
• Isolation Supersets: This variant also leaves little to the imagination. Here you do two isolation exercises back to back. For example, dumbbell flyes followed by cable crossovers.
• Antagonistic Supersets: The most used method when doing supersets is combining two exercises for antagonistic muscle groups. The advantage of supersets for antagonistic muscle groups is logical: one muscle group rests while you train the other muscle group.
• Trisets: These are supersets consisting not of two exercises, but of three exercises.
• Cardio and Strength Supersets: A final variant is an alternation between cardio training and strength training. When you choose this variant, you add a completely new dimension and intensity to your training, because you first exhaust your muscles to then train them for endurance. It works best when you target the same muscle group in your strength training and cardio training. For example: leg extensions and cycling.