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Supersets. If you are experienced in the gym you have likely heard of them. Supersets are an 'advanced training technique' that involves performing two exercises back to back.
In this post we are going to discuss the utility of supersets, when they should be used and if they are what you need to level up your training.
What are Supersets
Supersets are two exercises performed one after the other with minimal rest in-between each one. This idea of continuously performing exercises back to back exceeds just supersets, and includes tri-sets (3) and giant-sets (4+), but in this post, we are just going to be discussing the advantages and uses for supersets (2).
An example of a classic superset might be a set of bicep curls, followed immediately by a set of tricep extensions. Likewise, another example could be a set of preacher curls followed by a set of hammer curls. These are actually two different types of supersets. So does one have an advantage over the other, and are there more types of supersets?
Types of Supersets
Antagonistic Superset
An antagonistic pair of muscles describes that when one muscle contracts and shortens, the other relaxes and lengthens. The classic example of an antagonistic pair is the bicep and triceps. Try this now, flex your bicep (bring your fist to your shoulder). Now flex your tricep lengthen your arm). Now try and do both at the same time. Yes you can tense both of them at the same time, but to shorten one of them (lengthen or curl the arm), the other one has to relax. This makes them an antagonistic pair. Here are a few more examples of antagonistic pairs...
Bicep + Tricep
Quadriceps + Hamstrings
Lats + Delts
Pecs + Traps
So an antagonistic superset is any 2 exercises that pair these muscle groups together. What are the advantages and disadvantages of this type of superset?
Advantages
Considered the greatest advantage of antagonistic supersets is that they allow you to perform the same volume of training in much less time. As you are training to opposite muscle groups in the superset, the first exercise will only minimally inhibit the performance of the second. This means if you are short on time in the gym, you can add multiple antagonistic supersets to your session to complete it faster.
Disadvantages
Antagonistic supersets, while efficient in time, can be overly fatiguing when used too many times. Imagine completing a heavy set of squats followed immediately by a heavy set of RDL's. Whilst you are hitting a different muscle group, the global fatigue of two compound exercises can build up without rest in-between each set. A more effective way of doing a quad/hamstring superset would be to do leg extensions and leg curl;. As these are isolation exercises, they are less globally fatiguing (meaning expending mass amounts of energy from the body)
When to use antagonistic supersets
Antagonistic supersets should be used at the end of a workout for pairing isolation exercises together. For example, bicep curls and tricep extensions or pec fly's and rear delt fly's. 2-4 antagonistic supersets per sessions is recommended.
Pre-Exhaust supersets
Pre-exhaust supersets pair an isolation exercise and a compound exercise of the same muscle group specifically in that order. For example, a set of dumbbell fly's followed by a set of bench press. The idea of a pre-exhaust superset is to make sure the target muscle group of a compound exercise is fatiguing before secondary muscle groups do. Using the example above, for some people, the triceps are the limiting factor of a bench press, meaning the triceps fatigue before the chest. To ensure the chest becomes the limiting factor, of the set, we can do a moderately challenging set of dumbbell fly's before it. Here are more examples of pre-exhaust supersets...
Dumbbell front raises + Dumbbell shoulder press
Leg extensions + Squats
Straight arm pulldown + Lat pulldown
Advantages
Pre-exhaust supersets are very advantageous for muscle hypertrophy (growth) programmes. In a hypertrophy programme, the goal of each session is to maximise muscle tension, activation and metabolic response. Pre-exhaust supersets ensure that the target muscle of an exercise is maximised across these factors, not only by optimising the fatigue on the muscle, but also by promoting more blood flow to the muscle area.
Disadvantages
Whilst pre-exhaust supersets can be advantageous for hypertrophy workouts, it can be challenging to get them right without experience. The initial isolation exercise should not be performed to failure, because that would hugely impact the performance of the compound movement. Instead, you should choose a moderate weight and perform the first exercise to moderate strain. Getting this right will take practice.
When to use pre-exhaust supersets
Pre-exhaust supersets should be used at the start of a hypotrophy workout and should only be used for the first set (maybe the second as well). There is not much point in performing pre-exhaust supersets halfway through a session because there is already sufficient activation and blood being delivered to the target muscles.
Post-Exhaust Supersets
Post exhaust supersets pair a compound exercise and an isolation exercise of the same muscle group together, specifically in that order (the opposite of a pre-exhaust set). An example of a post exhaust superset could be a set of bench press followed by a set of dumbbell chest fly's. The idea of a post-exhaust set is similar to a pre-exhaust set, where the goal is to ensure fatigue of the target muscle. Some more examples of post-exhaust sets include...
Lat pulldown + Straight arm pulldown
Dumbbell shoulder press + Dumbbell front raises
Squats + Leg extensions
Advantages
The most impactful advantage of post-exhaust sets is that it is technically easier than a pre-exhaust set. Both exercises in the superset should be performed near to or to failure. Whilst this might make it physically more challenging, for less experienced lifters, it as an easier technique to get right. Post-exhaust sets also ensure fatigue of the target muscle group, advantageous for hypertrophy workouts.
Disadvantages
Whilst technically easier, post-exhaust sets might not be as effective as pre-exhasut. This is because typically, the muscle is weaker in a shorter position, which tends to be the position in isolation exercises. This means doing the isolation exercise after the compound movement could heavily impact the potential load of the exercise.
When to use post-exhasut supersets
Post-exhasut supersets should be used towards the end of the workout to push your muscle past fatigue on compound exercises. 1-2 post-exhasut supersets per workout is enough to avoid over fatigue.
Conclusion
Supersets are a diverse and effective advanced training technique. Using supersets in the right way and at the right frequency is essential to avoid injury and over fatigue. Using supersets in your workout is not absolutely necessary to create progress, but using them when your short on time or if you are an experienced lifter can minimally accelerate results.
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