Superset
A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.
Superset - Two exercises, zero rest
Definition
A superset chains two exercises back-to-back with no rest between them, then takes a single rest before repeating. The goal: more work in less time, and a higher metabolic stimulus.
💡 The superset is one of the most powerful intensification methods to save time without losing volume.
The 4 main types of superset
TypeDescriptionExampleAntagonistTwo opposing musclesBiceps curl + triceps extensionSame muscleTwo angles of the same muscleBench press + chest flyPre-exhaustIsolation then compoundLeg extension + squatPost-exhaustCompound then isolationBench press + chest fly
Benefits of supersets
Limits of supersets
How to use supersets correctly
Common mistakes
Key takeaways
The superset is a great time-saving and density-boosting tool. Use it on antagonists or accessories, avoid it on heavy compound lifts. More volume in less time = perfect for busy schedules.
Termes associés
Circuit training links several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness.
A dropset means doing a set to failure, then immediately reducing the load to continue. Increases muscular stress.
Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.
Rest-pause technique means a set to failure, 15-20 sec rest, then continue. Increases total intensity in less time.
