Superset
Superset
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.
Related terms
TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.
TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.
Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.
Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.
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