Supersets in simplest of the terms means ‘performing two different exercises back to back with minimal rest in between’. It was the Weider school of coaching which popularized the concept of Supersets, claiming that ‘’.
Supersets are of differing types:
- Paired/Reciprocal Supersets – involves doing an exercise for a specific muscle group (agonist), followed by an exercise for the antagonist (opposite) muscle group. For e.g. doing a set of Barbell Squats targeting mainly quadriceps (agonist) & immediately doing a set of Leg Curls for hamstring (antagonist).
This kind of superset is preferred more because the peripheral fatigue, the kind that develops within the muscle getting used, is less, as a consequence of opposing muscles being trained. But the general cumulative or central fatigue continues to be quite high.
2. Staggered Supersets – involved doing a set of an exercise for a muscle group, followed by one other set of an exercise of an unrelated muscle group. Or, a set of barbell squats followed by a set of Dumbbell Pullovers.
3. Compound Supersets – involves doing two exercises for a similar muscle group back to back. These are further divided into 2 types:
- Pre-Exhaust Supersets – involves performing an isolation exercise followed by a compound exercise, for a similar muscle group. For e.g. doing a set of leg extensions, followed by a set of Barbell Squats or Leg Press.
- Post-Exhaust Supersets – involves performing a compound exercise followed by an isolation exercise, for a similar muscle group. For e.g. doing a set of barbell squats, followed by a set of leg extensions.
Of course, the first advantage of a Superset is more work performed in a shorter time frame. A studysuggested that supersets could constitute a more time-efficient training method than the standard sets because it allows optimizing training time without compromising acute neuromuscular performance over the training session. This occurs, at the very least, when each combined exercises are conducted with moderate relative loads (55–70% 1RM) and a moderate degree of fatigue.
A study on athletes, found that, for a similar loads, supersets induces similar jump and strength improvements, but in a more time-efficient manner, than the standard approach.
Supersets are a superb solution to increase anabolic hormones like growth hormones and testosterone, as a consequence of shorter rest between sets and better intensity. In a studygroup that rested 1 minute between sets (superset group) had 25% higher testosterone levels immediately after the workout than the group that rested 2.5 minutes per between sets.
Because, supersets greatly boosts the intensity of the workout, and subsequently may be quite demanding.
A study examined the effect of Paired/Reciprocal Superset, on 18 resistance trained individuals. This superset was found to be extremely metabolically demanding which will elicit increases in musculoskeletal, cardiorespiratory, and physiological adaptations while decreasing the duration of exercise.
In the study, Paired/Reciprocal Supersets increased oxygen uptake, heart rate, blood lactate levels, RPE (Rate of Perceived Exertion), excess post-exercise oxygen consumption (EPOC), and aerobic & anaerobic energy expenditure.
When comparing the three various kinds of supersets, a study assessed the effect of all 3 types on rate of perceived exertion (RPE), kinetic and kinematic changes through the bench press. The study found that, RPE was greater in staggered and compound type supersets than Reciprocal supersets. Also, compound supersets had the best reduction in peak force and power.
Because of the upper intensity of Supersets, cumulative fatigue could be very high. And higher fatigue over multiple supersets may hinder your ability to take care of the proper form while performing the exercise. That’s why, one needs to be conditioned enough with a purpose to handle the load & demands of supersets.
Also, make certain you are taking adequate rest between two supersets. The rest will probably be in proportion to the accrued fatigue. Rest between sets often increases, because the fatigue increases.
A superset is a no for a beginner. You must have at the very least 3 months of proper progressive resistance training under your belt with a purpose to start adding supersets in your routine.
A studyinvestigated the acute effects of performing paired-set (PS)/supersets vs. traditional-set (TS) training over 3 consecutive sets, on volume load and fatigue parameters of the latissimus dorsi, biceps brachii, pectoralis major, and triceps brachii muscles.
Fifteen trained men performed 2 testing protocols (TS and PS) using 10 repetition maximum loads. The TS protocol consisted of three sets of bench press (BP) followed by 3 sets of wide-grip seated row (SR). The PS consisted of three sets of BP and three sets of SR performed in an alternating manner. Under the TS protocol, 2-minute rest intervals were implemented between all sets.
Results indicate that as compared with TS, PS produced a greater training volume in less time and should induce greater fatigue and thereby provide an enhanced training stimulus.
Supersets also aren’t very effective relating to Power training. To maintain power between two exercises, you wish a certain period of rest. Studies have shown that lower than 15 sec between rest between two forms of exercises results in significant decrease in power output.
Similarly, studies have shown that, plyometric jumps performed immediately after squats, results in a decrease in jump performance. Adequate rest needs to be taken between the 2 exercises for optimal performance.
Therefore, in case your aim is to construct power and strength, supersets won’t be helping you. You need a distinct program design with planned rest between sets for such workouts.
To construct pure strength, you’ll have to coach at 80-90% of 1RM and sometimes 100% of 1RM. In such cases, the rep range can be limited to 1-4 reps in a set, as a consequence of the hundreds. Such sets demand rest periods of 3-5 min for adequate recovery.
Supersets may be good for hypertrophy training. Though it hasn’t shown any special profit over traditional set training. A studyfound that, superset training may enhance muscular endurance while attenuating maximal strength gains. There doesn’t look like a hypertrophic profit to performing superset training, however it may provide a time-efficient strategy to attain adaptations in muscle mass.
Performing a superset doesn’t mean lighter loads. You can go from 60 to 80% 1RM, but the remaining between supersets increases in proportion to the load.
You can perform a superset each ways, i.e. keeping the identical load, and attempting to hit the identical repetition in every set, for a complete of 3-5 supersets. This is difficult because the fatigue increases with every set.
The second way is to progressively overload in every superset, such as you do in a standard pyramid routine, where the reps decrease with increasing load. This is equally difficult.
A myth related to superset is that its more efficient at burning calories than traditional sets. But that’s not the case. A study, found that, , in physically energetic men, strength training supersets don’t influence total energy expenditure during and 60 minutes after a single session, in comparison with traditional sets.
I might also not advice to superset complex compound list in any situation. Exercises like bench press & squats, squats & deadlifts. They are higher performed individually or together with an isolation exercise, when using supersets.
