What Is a Superset?
If you’re looking to supercharge your workouts and fast-track your results, supersets can be an absolute game changer. That’s why they’re a go-to technique for many of the world’s top trainers, including Steve Zim.
In this comprehensive guide, we’ll explore everything you need to know about supersets, including what they are, their key benefits, and how to implement them. Whether you’re new to lifting or a seasoned gym-goer, this article will equip you with the knowledge you need to take your training to the next level.
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What Is a Superset?
A superset is a training technique that involves performing two exercises back-to-back with minimal to no rest in between. Unlike traditional sets, in which you complete all of your sets of an exercise before beginning the next one, supersets keep you moving continuously, making your workouts more efficient and potentially more effective.
There are three primary types of supersets:
Antagonist Superset: This type pairs exercises that target opposing muscle groups (e.g., the bicep curl followed by the tricep kickback, or the chest press followed by the bent-over row). As one muscle group works, the other recovers, helping you optimize your workout time.
Agonist Superset: This type targets the same muscle group—bicep curls followed by hammer curls, for example. In so doing, it maximizes muscular fatigue and muscle fiber recruitment, key growth stimuli.
Upper/Lower Body Superset: This type pairs a lower body exercise with an upper body exercise (e.g., the dumbbell chest press and the squat), or more generally two exercises that target unrelated muscle groups. The goal is the same as with an antagonist superset—one muscle group works while the other one rests.
Benefits of Supersets
1. Reduced Workout Time
Supersets reduce the downtime between exercises, making your workouts more efficient. As a result, they’re an ideal strategy for people with busy schedules or those who simply want to optimize their training sessions. Indeed, research shows that supersets can help you achieve the same gains as traditional “straight” sets in less time.
2. Greater Workout Intensity
By keeping rest to a minimum, you keep your heart rate elevated, elevating fat loss and boosting muscular endurance.
How to Work Supersets into Your Routine
If you’re new to this training technique, start with antagonistic supersets. They’re easy to create and you don’t need a deep knowledge of exercise science to make them work for you.
Begin by incorporating supersets into one or two workouts a week. As you become more familiar with this training technique, you can make them one of your primary training strategies. Keep in mind, however, that if your goal is raw strength, traditional straight sets (with plenty of rest in between) are still likely your best bet.
