In this lesson, you’ll learn how to perform supersets. A superset is when you combine two exercises with little to no rest in between. Supersets can focus on the same muscle group or involve two different muscle groups.
Similar techniques to intensify your workouts include:
For more training techniques, visit our Weight Training Main page.
Execution
Example: Superset using dumbbell fly and barbell bench press.
When performing a superset that targets the same muscle group, it's recommended to start with an isolation exercise, followed by a compound exercise.
- Dumbbell Fly → Isolation
- Barbell Bench Press → Compound
To minimize rest, perform both exercises on the same bench.
- Load your barbell with enough weight for 6–12 reps.
- Start with 6–12 dumbbell flies.
- As soon as you finish, put the dumbbells on the floor, slide back on the bench, and immediately begin the barbell bench press.
- Perform 8–12 reps or until you reach muscle failure.
You may need a training partner to help rack the bar after your final rep.
Keep the transition time between exercises under 20 seconds for best results. (Note: This short pause is not shown in the animation above.)
Advice
Supersets are ideal when you’re short on time and want a more intense, efficient workout.
Types of Supersets
- Same Muscle Group
Combine two exercises targeting the same muscle.
Example: Dumbbell Fly + Barbell Bench Press - Agonist–Antagonist
Combine a pushing and a pulling movement.
Example: Barbell Bench Press + Barbell Row - Staggered Sets
Combine lower and upper body exercises.
Example: Barbell Squat + Deadlift
Additional Tips
- Supersets produce an intense muscle pump, especially when working opposing muscle groups.
- Rest up to 20 seconds between exercises and at least 3 minutes between supersets.
- Supersets are commonly used in High Intensity Training (HIT) programs.
- Supersets vs. Giant Sets:
- Supersets = 2 exercises, minimal rest
- Giant Sets = 3 or more exercises, up to 60 seconds rest between sets
Related Topics
