Superset

A superset is a resistance-training set configuration in which two exercises are performed consecutively with little or no rest between them. After both exercises are completed, a longer recovery period is usually taken before the sequence is repeated. Compared with traditional resistance training, in which rest is typically taken after each exercise set, supersets increase training density by allowing a given amount of work to be completed in less time .^1,2

Supersets can be organized in several ways. Agonist-antagonist supersets pair exercises for opposing muscle groups, such as a biceps curl followed by a triceps exercise. Other configurations pair exercises that stress the same or closely related muscles or combine exercises for relatively separate regions of the body, such as an upper-body and lower-body movement. Terminology is not completely standardized across resistance-training research, so terms such as paired sets and supersets may be defined somewhat differently between studies .^1,3

Compared with traditional sets, supersets generally shorten training sessions and increase training density. They can also produce higher blood lactate concentrations, energy expenditure, heart rate, and ratings of perceived exertion during a workout. The degree of fatigue depends strongly on which exercises are paired. Pairing exercises that heavily involve the same muscles can reduce subsequent performance more than pairing opposing or relatively independent muscle groups .^1,2

Current evidence suggests that, when overall training variables are appropriately matched, supersets can produce improvements in strength and muscle hypertrophy similar to traditional set structures while requiring less training time. However, shorter recovery between exercises can alter fatigue and acute performance. A superset therefore describes the organization of exercises within a resistance-training session, not a particular exercise, load, or repetition range .^1,2