Superset
Performing two exercises back-to-back with minimal rest between them.
Updated
A superset involves performing two exercises consecutively without rest between them, then resting before the next superset. Antagonist supersets pair opposing muscle groups (biceps/triceps), while compound supersets pair exercises for the same muscle. Supersets increase training density, save time, and can enhance muscle pumps. They are particularly useful when time is limited.
What a superset is
A superset is two exercises done back to back with little or no rest between them, followed by a normal rest before you repeat the pair. Programmes often write them as A1 and A2: do A1, go straight into A2, rest, and repeat for the prescribed number of rounds. The main reason to use them is time, since you fit the same amount of work into a shorter session, though some versions are used to make a muscle work harder rather than to save time.
Antagonist versus same-muscle supersets
Antagonist supersets pair movements that work opposing muscles, such as a press with a row or a curl with a triceps pushdown. One muscle group recovers while the other works, so performance on both holds up well and the session gets shorter. Same-muscle supersets, sometimes called compound sets, pair two exercises for one muscle, such as a chest press followed straight away by a cable fly. They are deliberately fatiguing: the second exercise suffers, and the point is extra effort on that muscle rather than saving time.
Tri-sets and giant sets
The same idea extends further. A tri-set is three exercises back to back and a giant set is four or more, usually for one muscle group or one region, such as shoulders or legs. They pack a lot of work into a short window and are hard on breathing as well as muscles, so the loads used are lighter than you would manage with straight sets. Treat them as an occasional finisher or a time-saver rather than the main structure of a strength programme.
Setting one up and common mistakes
A practical antagonist pair: A1 dumbbell bench press for 3 sets of 8 to 10, A2 chest-supported row for 3 sets of 8 to 10, resting 60 to 90 seconds after each pair. The common mistakes are pairing two lifts that load the same area, such as deadlifts with bent-over rows, which both tax the lower back and grip; needing two pieces of equipment at once in a busy gym; and forgetting that each exercise still counts towards weekly sets for its muscles.
Examples
- Bicep curls immediately followed by tricep extensions
- Bench press superset with rows
- Leg extensions superset with leg curls
Related Terms
Compound exercises
Put this into practice with exercises from the library.
One Leg Barbell Squat
Strength · Barbell
Open Palm Kettlebell Clean
Strength · Kettlebells
Otis-Up
Strength · Other
Overhead Slam
Plyometrics · Medicine Ball
Overhead Squat
Olympic Weightlifting · Barbell
Overhead Stretch
Stretching · None
Pallof Press With Rotation
Strength · Cable
Parallel Bar Dip
Strength · Other
Common questions
What is Superset?
Performing two exercises back-to-back with minimal rest between them. A superset involves performing two exercises consecutively without rest between them, then resting before the next superset.
What exercises train the Superset?
Good options include One Leg Barbell Squat, Open Palm Kettlebell Clean, Otis-Up, Overhead Slam, Overhead Squat. Each links to a step-by-step guide with demonstration images.
What are examples of Superset?
Bicep curls immediately followed by tricep extensions; Bench press superset with rows; Leg extensions superset with leg curls.
Put it into practice
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A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus