When it comes to maximizing fitness gains from your workout routine, you have numerous programming options.
You have likely heard of supersets in weight training in this context. Supersets are commonly employed to increase the aerobic intensity of a regular lifting program and to shorten the duration of each workout.
This article explains everything you need to know about supersets: what they are, how to use them, and their advantages and disadvantages.
What exactly is a superset?
A superset consists of performing two different exercises consecutively with minimal rest in between.
Summary:
Contralateral supersets
In push-pull supersets, two exercises that target opposing muscle groups are performed in succession.
Examples include:
Follow bench press with barbell rows, quadricep extension, and hamstring curls. Overhead barbell press followed by pull-ups. When performing resistance training for muscle growth, push-pull supersets are a great way to reduce total workout time. Due to the use of opposing muscle groups, the short rest period between the first and second exercises will have less of an effect on your strength.
Between your rest periods and the time spent on the second exercise set, the muscles used in the first exercise should have had sufficient time to recover before you begin the second set.
Recent research supports the use of supersets to increase training efficiency and decrease workout duration. Due to the increased metabolic demand of the supersets, however, one may need additional recovery time between training sessions.
Push-pull supersets are the most studied superset protocol overall.
Upper-lower set sequences
The second type of superset involves alternating upper- and lower-body exercises.
Using this method, you can simultaneously train large muscle groups in the lower body and the upper body.
Upper-lower supersets are a good way to obtain aerobic benefits in conjunction with strength training, especially when rest periods are very brief. In addition, if your objective is to complete a full-body workout in a single session, upper-lower supersets are an excellent choice.
Sets of pre-exhaustion compound isolation
The third superset technique consists of performing an isolation exercise followed by a compound exercise for the same muscle group. For instance, following bicep curls with seated rows.
The isolation exercise can be performed either first or second. If performed first, your already-exhausted biceps will produce less force during rows. This necessitates greater use of your back muscles. Performing an isolation exercise after a compound exercise, also known as a post-exhaustion superset, will add an extra blast of work to that muscle. You will definitely feel it. However, research on the effectiveness of pre-exhaustion supersets is limited.
Compound or set clusters
The most advanced type of superset, cluster sets consists of performing a high-resistance compound exercise in multiple mini-sets as opposed to one longer set.
Cluster sets may consist of performing a mini-set of 3–4 repetitions, resting for 30 seconds, performing another mini-set followed by rest, and then repeating this pattern a third time.
When the cluster set is complete, you will have performed the same number of repetitions as in a standard set. However, with the additional rest time, you will theoretically have more strength.
As an alternative to lifting at 75% of your one-repetition maximum (1RM), you may lift at 90%.
This makes cluster sets a difficult and efficient method for achieving progressive overload without exhaustion. Cluster sets, which allow you to work closer to your maximal output for more reps, may aid in the maintenance of power and speed during athletic training, according to some research. Other recent research has demonstrated relatively little advantage of cluster sets over conventional programming.
As a general rule, you should perform cluster sets under the supervision of a certified strength and conditioning coach.
Different types of supersets emphasize distinct objectives. All methods require performing two exercises consecutively.
Advantages of supersets
The greatest advantage of supersets is the overall reduction in workout time for a given number of exercises, compared to a conventional resistance training program in which you complete all sets of a single exercise before moving on to the next.
In addition, if you want to combine resistance training and aerobic training, supersets may be beneficial. According to research, push-pull supersets elicit greater aerobic and metabolic responses than conventional programming while reducing total exercise duration.
Beyond the reduced time and increased aerobic effect, the research on the additional benefits of supersets is relatively inconclusive.
Dangers of supersets
Aside from the risks inherent to all resistance training, supersets are generally safe.
The greatest danger of supersets is that fatigue may make it more difficult to maintain proper technique. The greater the technical difficulty of an exercise, the more fatigue may interfere with your ability to maintain proper form. To avoid this, consider selecting exercises with less technical difficulty when performing supersets to avoid. For instance, selecting the leg press over the barbell back squat or the dumbbell chest press over the barbell bench press.
If you can maintain proper form while super setting, this becomes less of an issue.
However, if your technique begins to deteriorate as fatigue increases during your superset, you should either rest, choose easier exercises, or reduce the resistance.
Always consult a healthcare professional prior to beginning an exercise regimen.
Summary:
Supersets are safe so long as fatigue does not lead to a reduction in technique.
Who ought not perform supersets?
Although supersets are safe for the vast majority of healthy people, there are a few reasons why you should avoid them.
Supersets are not the best way to train for activities that require maximum strength and power. There’s a possible exception of cluster sets done under the supervision of a trained coach.
If your goal is to use almost or all of your strength and power, you should avoid getting tired.
Longer rest intervals will allow you to maximize output on each repetition, resulting in greater gains in these particular performance indicators. Therefore, you should avoid supersets when training for maximal strength and power.
Additionally, supersets can unnecessarily complicate a beginner’s fitness routine if you are a gym novice. It is acceptable if your trainer has you perform supersets while monitoring your form. However, learning proper exercise technique is the top priority for new fitness enthusiasts. If the fatigue and complexity of performing supersets diminish your technique gains, you should save supersets for later in your fitness journey.
