What are Supersets?

In this lesson you will learn how to do supersets. A superset is when you combine 2 exercises with little or no rest in-between. Supersets can contain two exercises emphasizing on the same muscle group, or involve two different muscle groups. Similar techniques to intensify your workout are: Negatives, intensives, isometric repetitions etc. Find more information about weight training at the weight training main page.


  • In this example: A superset with the dumbbell fly and the barbell bench press.
  • When you do a superset with 2 exercises for the same muscle group, I recommend you start with an isolation exercise and then do a compound exercise. The animation above shows a dumbbell fly + barbell bench press superset.
    Dumbbell Fly -> Isolation
    Barbell Bench Press -> Compound
    To keep the pause between your dombbell flies and the bench press as short as possible, you should do both exercises on the same bench. First load your barbell with enough weight for 6 to 12 repetitions and then start with 6 to 12 dumbbell flies. Change from one exercise to the next in less than 20 seconds. (not shown in animation 1)
  • After the last repetition, put your dumbbells on the floor, slide back on the bench and start with the barbell bench press.
  • Do 8 to 12 repetitions. Last rep = Muscle Failure
    You may need a training partner to put the bar back into its support


  • Supersets are also a good choice when you don't have much time for a long workout.
  • Types of Supersets:
  • Supersets create a great pump. Especially when you combine exercises for opposing muscles.
  • Rest up to 20 seconds between exercises and at least 3 minutes between supersets.
  • Supersets are often done by HIT advocates.
  • The difference between giant sets and supersets is that when you do supersets, you only combine 2 exercises and keep the rest as short as possible. When you do giant sets, you combine 3 or more exercises and rest up to 60 seconds between sets.