A superset is a form of strength training in which you move quickly from one exercise to a different exercise without taking a break for rest between the two sets. Typically, you take a brief break to catch your breath or sip water between sets to allow your muscles time to recover.
During supersets, you move from one set to another without a break. A shorter exercise session can lead to muscle, cardiac, and other health gains.
What is a Superset?
When a fitness instructor or personal trainer refers to a superset, they mean two sets of exercises performed back to back without a rest period. When doing a superset, you will do twice as much work with two exercises, but you will save time since you're only taking one rest period, if at all.
There are two ways supersets can be performed: opposing muscle groups and same muscle groups. These two ways are quite different and their results vary greatly.
Benefits of Supersets
Supersets can be used as a way to do more exercises in a given length of time. While your muscles recover from one set, you perform another exercise rather than taking a break. You can switch back to the first exercise to perform another set and continue with that pattern until you need a break for hydration or recovery.
Supersets place an emphasis on stamina as well as ability, as the lack of a break between sets can be extremely challenging.
The Efficiency of Supersets
Many people struggle to find time for exercise, and supersets can help improve the efficiency of the time you have for fitness.
According to a systematic review of studies, performing supersets of upper and lower body exercises improved the efficiency of exercisers' workouts. An example of a superset is performing squats, lunges, or wall sits followed immediately by triceps extensions, biceps curls, or skull crushers.
Types of Supersets
In weight training, a set is a particular number of the same exercise performed consistently without stopping. Sets are comprised of repetitions (reps), which are individual performances of a single exercise. For example, if you do 10 biceps curls in a row, that is considered one set of 10 reps. Each of the 10 biceps curls performed is one rep.
A superset could be a set of 10 biceps curls followed by 10 triceps extensions. It could also be a set of 10 push-ups followed by a set of 10 dumbbell bench presses.
Supersets of Opposing Muscle Groups
One common form of a superset workout includes working two areas of the body. For example, a common superset includes performing one upper body exercise (such as the bench press) and immediately moving to a lower body exercise (such as the leg press).
Another method of supersets is to alternate with opposing muscle groups. You can combine the bench, which works the chest, with the seated row to engage the back.
These supersets are similar to a circuit training routine. Although supersets focus on two exercises at a time and circuit training routines often have up to 10 stations, both workouts require little rest between exercises.
Supersets of Same Muscle Groups
The second way to perform a superset workout is to choose two exercises that work the same muscle group and then execute them back to back without a rest. Performing quadriceps extensions immediately after squats is an example of this type of superset, targeting a particular area especially hard. It is a great way to focus on one area of the body.
How to Add Supersets to Your Workout
If you want to start incorporating supersets into your workout routine, starting slowly is the key to avoiding injury or overworking your muscles. Start by working different muscle groups, like an upper body set followed immediately by a lower body set. Or try working back and chest muscles alternatingly to help ensure you don't overwork one muscle group.
Once you have an established fitness baseline, you can do the same muscle group supersets. An example of this would be performing box jumps and chair pose back-to-back. Both of these exercises work the quadriceps. You might feel more fatigue working the same muscle group in different ways back-to-back, so listen to your body and take breaks.
A Word From Verywell
If you are healing from injuries or have specific problems with pain in a particular area, speak with a healthcare provider before adding supersets to your workout regimen. The benefit of a more time-efficient workout isn't worth the risk of increasing injury.
But for those with a good fitness base who aren't bothered by injuries, supersets are a way to make the most of your workout time. Working muscles back-to-back is a challenge and can be a confidence boost when you're successful.
Frequently Asked Questions
- What is a superset workout?
A superset workout involves doing two or more sets of exercises back-to-back with no break. You can do sets of exercises that work opposing muscle groups, like the chest and the back, or sets of exercises that work muscle groups in the legs, followed immediately by exercises that work muscle groups in the arms.
- Is it OK to superset every workout?
Yes, it is OK to do supersets during every workout as long as you are doing them safely and effectively. Ask a healthcare professional or fitness trainer for advice if you aren't sure how to integrate supersets. If you do supersets incorrectly by, for example, working the same muscle group back to back, you are more prone to injury, which can slow you down in the long term.
- Do supersets build muscles?
Supersets build the same muscle as regular sets, but they can be completed in a shorter time. Doing supersets won't increase the amount of muscle growth more than doing those same exercises within standard sets. However, doing supersets can increase your stamina.
- Are supersets good for beginners?
If you're a beginner, you might want to focus more energy on ensuring you perform exercises correctly. Once you make sure your form is correct, supersets can help you exercise in a more time-efficient manner.
