What is a superset?

[PZT]

It’s kinda like ass to mouth

 

[erichamm1]

I saw this posted somewhere and thought it may be good for some of the new guys who might be reading our logs and routines but might not know how some of this works. This will give a basic outline... the fundamentals of super setting.

I am sure there are some errors/inconsistencies but it is nonetheless good for someone new to use to get started with the idea.

Enjoy!

-Andro


WHAT IS A SUPERSET?

Bodybuilders use a number of specialized training systems to make their workouts as productive as possible. A training system is a specific arrangement of sets, reps and exercise performance designed to make exercises sufficiently challenging so they trigger muscle growth -- a process called hypertrophy. One such training system is supersets. There are a number of variations of this training system, but the common feature in all superset variations is that exercises are paired and performed back-to-back with no rest in between.

Regular Supersets

A regular superset involves performing two similar exercises back-to-back with no rest in between. This extends the duration of the set and ensures that the target muscles work harder than normal. Examples of regular supersets include squats followed by lunges, bench press followed by pushups and situps followed by planks. As muscles are fatigued by the first exercise, the second exercise will normally require less resistance or be performed for fewer repetitions than if it was performed first.

Opposing Supersets

In this superset variation, also called antagonistic supersets, exercises are performed for opposing muscle groups -- for example, shoulder presses followed by lat pulldowns or leg extensions followed by leg curls. This type of superset allows for a lot of work to be done in a short time as each exercise provides an active rest from the other one within the pair. Because of something called reciprocal inhibition, opposing supersets allow for enhanced muscle recovery between exercises. When one muscle contracts, the other must relax -- this is the essence of reciprocal inhibition. By performing exercises in opposing pairs, each muscle will recover more quickly.

Pre-exhaust Supersets

In most exercises, there is generally a weak link muscle that will fail before the target muscle. In pressing exercises, this is usually the triceps, and in pulling exercises, this is the biceps. Pre-exhaust gets around this problem by keeping the weaker muscles that would normally fail first in reserve and only using them in the second exercise. The main muscle is therefore pre-exhausted by the first exercise. Examples of pre-exhaust supersets include dumbbell flies performed before bench presses, dumbbell pullovers performed before lat pulldowns and dumbbell front raises performed before shoulder presses.

Lower-body/Upper-body Supersets

Weight training is not normally associated with cardiovascular fitness, but by utilizing lower-body/upper-body supersets you can get an effective cardio workout despite not performing any specific cardiovascular exercise. Simply perform a compound lower-body exercise and follow it immediately with an upper-body exercise. The initial lower body exercise will drive your heart rate up, and the exercise immediately following will keep it up. This type of superset works like interval training -- an effective type of cardio training system. Examples of this type of superset include squats followed by dumbbell bench presses, lunges followed by lat pulldowns or deadlifts followed by shoulder presses. Lower-body/upper-body supersets are most effective when performed using moderate to high repetitions -- between 12 and 20.

Great post

 

[IronSoul]

It’s kinda like ass to mouth

We some booty eating fools


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[Sykeadelic78]

Good read, appreciate it

 

[RiR0]

It’s a great way to make the second exercise less effective

 

[buck]

What people these days call supersets were called giant sets for decades. Made things easier when a rem didn't have many different meanings.

 

[RiR0]

What people these days call supersets were called giant sets for decades. Made things easier when a rem didn't have many different meanings.

No a giant set is 3-4 exercises a superset is 2

 

[buck]

No a giant set is 3-4 exercises a superset is 2

For decades a giant set was usually 3 of more sets for the same muscle. A superset always involved working antagonistic muscles not the same muscle for all sets. In the last decade or 2 the meanings have been convoluted.

The Weider Principles - A Complete Analysis

Few people have had the impact on the world of fitness, and more specifically the sport of bodybuilding, than Joe Weider.

www.tigerfitness.com

 

[RiR0]

For decades a giant set was usually 3 of more sets for the same muscle. A superset always involved working antagonistic muscles not the same muscle for all sets. In the last decade or 2 the meanings have been convoluted.

The Weider Principles - A Complete Analysis

Few people have had the impact on the world of fitness, and more specifically the sport of bodybuilding, than Joe Weider.

www.tigerfitness.com

So 3 or more exercises then? A superset also doesn’t have to be antagonistic. It’s just literally what a superset abd a giant set is
Good thing the plagiarized Weider principals aren’t the end all be all

 

[buck]

So 3 or more exercises then? A superset also doesn’t have to be antagonistic. It’s just literally what a superset abd a giant set is
Good thing the plagiarized Weider principals aren’t the end all be all

People just renamed things what they want people call ant 2 or more excersices for any part a super set. But that is not how it stared out or how it was for decades.

 

[ATLRigger]

Alright so, for quad-dominant people, what kind of superset would help eliminate the quads in the second set (allowing for ham and glute engagement)?
Maybe some leg presses first, followed by Bulgarian splits?

 

[CJ]

Alright so, for quad-dominant people, what kind of superset would help eliminate the quads in the second set (allowing for ham and glute engagement)?
Maybe some leg presses first, followed by Bulgarian splits?

A hinge movement or a hamstring isolation movement, like a leg curl.

 

[ATLRigger]

A hinge movement or a hamstring isolation movement, like a leg curl.

So squats followed by that ham movement ?

 

[CJ]

So squats followed by that ham movement ?

I personally wouldn't do that. I'd be dead after a set of squats. But if you want to target hamstrings, it would work.

I personally don't superset. I may ALTERNATE sets for non competing muscles though.

 

[brainrcampbell]

A superset is a type of weight training that involves performing two exercises back-to-back with no rest period in between. The exercises are usually targeting different muscle groups and can provide an intense workout.

 

[john_and01]

Supersets are some kind of exercise where you focus on working on opposing muscle groups back to back with little rest in between.

 

[A-steroid]

Alright so, for quad-dominant people, what kind of superset would help eliminate the quads in the second set (allowing for ham and glute engagement)?
Maybe some leg presses first, followed by Bulgarian splits?

To reduce quadriceps activation in the second set and allow for better hamstring and glute engagement, a superset that starts with a quadriceps-dominated movement and progresses to one that better engages the posterior chain can be effective.

 

[Bro Bundy]

Man this is a old thread lol.. the only time I ever did superset is when I’m running low on time

 

[Thorongil]

I'll use antagonistic supersets while warming up a lot of the time. As I'm warming up on bench for example I'll do some warmup sets of pulldowns or rows in between to help warm up the shoulders further and save a little time so that I can go right into the pulling movement once I'm done with my bench sets

I agree with most in this thread that that it's really more of a time saver than anything. And I probably wouldn't do it for lower body