Supersets in training: a practical guide
Supersets are one of the more familiar specialty methods in the gym, but overdoing them eats away at long-term progression. In this guide I’ll look at how to use them sensibly and share an example from one of my own workouts.
Why supersets work
I used supersets more in the first half of my career, when I did a lot of pump-focused workouts and didn’t understand the importance of systematic progression. Lately, though, I’ve started to see them as a good tool again — just in a different role than before.
I mean antagonistic supersets: two exercises back to back for opposing muscles. Arnold practiced the same method back in the day. Well-suited pairs include the following:
- chest and lats
- shoulders and lats
- triceps and biceps
- hamstrings and quadriceps
How to add supersets to your routine
My approach is a hybrid. I do the first half of the workout in the usual style — alternating between opposing muscles, but one exercise at a time rather than as supersets. Only the second half do I do as classic supersets.
Why? So that progress on the basic exercises doesn’t suffer. If you bench press right at the start and tack pull-ups onto it as a superset, the weight inevitably drops. When you alternate one exercise at a time, your performance holds steady, and even on the second or third exercise for the same muscle you can still use quite heavy weights.
An example of a superset workout
Below is one of my workouts from March 2016 — chest and lats:
- Bench press with a medium grip (hands 30–35 cm apart, triceps emphasis): 115 kg × 5; 117.5 × 5; 120 × 5; 122.5 × 5; 125 × 5
- Pull-ups with a wide overhand grip: +15 kg × 6 repetitions, 5 sets
- Incline dumbbell press (focusing on feeling the muscle work): 32.5 kg × 12 repetitions, 4 sets
- Seated “Tractor” with two arms: 70 kg × 15, 15, 12, 12
- Superset — dumbbell “Pullover” on a cross bench + dumbbell flyes on a flat bench: 37.5 kg + 20 kg, 15 + 15 repetitions, 3 sets
- Superset — underhand-grip cable pulldown to the chest with an EZ-bar handle + seated “Butterfly”: 15+7 plates 8+10; 17+7 plates 8+10; 18+7 plates 8+10; 12+7 plates 15+10
The weights and number of sets aren’t the main point here — I’m listing them purely as an illustration. The idea is that I do the first four exercises resting 75–90 seconds between sets. Only exercise pairs 5 and 6 are done as supersets: first one movement, immediately followed by the second, then rest.
What supersets like these give you
The first half of the workout leaves a longer recovery window for a muscle between two exercises. Thanks to that, I still feel proper strength in the same muscle on the second or third exercise. The second half then delivers the “pump” that supersets are valued for in the first place.
All in all, you can keep progressing the weights, fit many exercises into a relatively short time, and give your body a solid training volume. The honest truth, though, is that training with supersets alone isn’t the most sustainable approach long term — progress on the basic exercises starts to suffer quickly.
And of course, I’m not claiming this is a “new truth” that everyone should follow. We’re used to doing all the exercises for one muscle in a row — that approach hasn’t gone anywhere. But when your routine has gotten boring, antagonistic supersets are a pretty well-working alternative.
FAQ
Are supersets suitable for beginners?
For the first year or two, I recommend focusing on the basic exercises and simple progression. You can add antagonistic supersets once your technique is solid and you want some variety in your routine.
How long should you rest within a pair and between pairs?
You don’t rest at all between the two exercises within a pair — that’s the whole point. After the full pair, take 90–120 seconds, depending on how heavy the movements were.
Do supersets replace regular strength training?
No. Keep the basic exercises (squat, press, rows) in the classic style and use supersets as add-ons in the second half of the workout. That way your strength keeps growing and you get the pump on top.
Author: Janar Rückenberg
Come and train! ArtGym
