Doing workouts the “superset” way

Introduction

At the very outset of weight training, we all follow a simple routine of such and such no. of sets with such and such no. of reps (usually 3 sets, each of 10 reps). While such straight sets are an effective way to train, there are some advanced ways of training if the same type of routine is boring the hell out of you, and has brought the progress to a dead stop. One such training methodology is called superset, and has been immensely popular amongst trainees.



What is superset?

A superset is performed by doing one set each of two exercises back-to-back, without taking any rest in between; as simple as that. However, the two exercises have to be such that they either train the same muscle group, or each one trains one of the pair of antagonistic muscle groups. The supersets are classified accordingly as discussed below.

Definition of antagonistic pair of muscles: Antagonistic muscle pairs are those where one muscle goes to a full extension when the other muscle goes to a full flexion. Some examples are triceps and biceps, upper back and chest, quadriceps and hamstrings etc.

Classifications of supersets

1. Targeting antagonistic muscle pair

Possibly the most popular implementation of supersetting technique is when it is used to hit the pair of antagonistic muscles. For example, a row and a press can be supersetted together to train the back and chest muscles back-to-back, one of my favourite ways to train these muscles. Similarly, a curl and an extension can be done back-to-back to train biceps and triceps.

There is another aspect to such supersets: When one pair of muscle is being worked upon and is undergoing flexion under a resistance, the other pair is undergoing extension. Such an extension stretches the fibres of that muscle, thus aiding in the recovery before or after the working set.

2. Targeting same muscle group

Another supersetting technique would be to target the same muscle with two different exercises back-to-back, with each of the exercises taking the muscle to failure, of course. For example, for back, pull ups can be followed by seated cable row.

While it may sound impossible to do a set of a second exercise when muscles have reached failure on the first one, its feasible; in fact, you will be surprised to see how much strength is still left in the muscles when it is allowed to do a different movement. Of course, you won’t be able to generate as much intensity in the second exercise because of muscular and cardiovascular exhaustion from the first one. 

Depending on the type of movement done in the two exercises, such a superset can be further classified into the below four sub-categories:-

2.a. Isolation-compound superset: Possibly the most widely used supersetting technique used for the same muscle group. Also known as pre-exhaustion, this utilises an isolation movement as the first exercise of the pair, followed by a compound movement. Because of the fatigue caused by the isolation movement, the second compound movement relies primarily upon the strength of the secondary muscles in the lift, and takes the already fatigued target muscle to a complete failure.

An example would be to do a set of chest flyes, and isolation movement for the chest, followed by barbell bench press, a compound movement. Fatigued from the flyes, the bench press will rely on the strength of the triceps and front delts to execute the movement.

Needless to say, you need to use a much lesser weight on the compound movement than your normal poundage for that lift. Because the target muscle is already fatigued, trying to lift the same poundage on the lift as you would do when you were fresh will only invite an injury.

2.b. Compound-isolation superset: A compound-isolation superset uses a compound movement as the first exercise, followed by an isolation movement to totally fatigue the target muscle group. An example would be to do a set of dumbbell shoulder press, followed by lateral dumbbell raises to further fatigue the deltoids.

A compound-isolation is done primarily to bring some variation in the workout, and shock the muscles into further growth. They can also be used in situations when someone is trying to develop some underdeveloped part of the muscle (for the above example, it would be the lateral head of the deltoid).

2.c. Isolation-isolation superset: Such a superset involves two back-to-back isolation exercises. Very rarely put into practice, such a superset can be used to bring out lagging body parts, and get a more proportionate look with respect to the rest of the body.

2.d. Compound-compound superset: This superset technique deploys two compound movements done back-to-back without any rest in between. As you can imagine, this is the most taxing superset type of all, and it takes a lot of cardiovascular endurance to survive such an extreme torture. Such a superset is used for muscular hypertrophy and volume, and to tax the cardiovascular systems to its limits.

One point to note is that the two exercises should be done in such a way that the lesser taxing movement is performed as the second exercise. For example, a superset for back can start with a set of bent over barbell row, followed by a set of seated cable row.



Benefits of supersets

Supersets might be looked down upon just doing two sets with weights with no rest in between, but they do offer some distinct advantages over two normal “one set to failure” sets, as outlined below:-

1. Elevated growth hormone levels: Doing back-to-back exercises increases the accumulation of lactic acid in the muscles (ever felt that beautiful burning sensation?). Accumulation of lactic acid elevates the growth hormone levels in the body, thus creating an ideal anabolic environment which supports muscle growth and fat loss.
2. Increased cardiovascular endurance: Doing exercises back-to-back taxes the cardiovascular system to its limits. Allowing for recuperation after a set rests the cardiovascular system as well, something that is not going to happen if you are doing back-to-back exercises with no rest in between. This improves the cardiovascular endurance of the body, allowing it to work for longer durations without taking rest. This is especially true if both the exercises are free weight compound movements. Try doing bent over barbell row and barbell bench press back-to-back, and let me know if you don’t feel like your heart is going to explode.
3. Time efficient: Doing back-to-back exercises is a more efficient way to train. Since you are putting the same amount of effort in less time, you will spend less time inside the gym, without compromising on the quality of the workout session.
4. Increased fibre stimulation: This applies for supersetting two exercises on a single muscle group. Immediately switching to a different movement without stopping after the first exercise enhances fibre stimulation, thus stimulating more growth.

My superset based workout

I had designed and was following a superset based workout routine before changing up my training routine recently. I am providing the same here for reference and action in case you feel like doing it. The workout revolves around supersetting of antagonistic muscle groups. The two exercises in the superset are shown as a and b, so 1a and 1b forms one superset.

Personally, I have not strictly followed any workout routine that supersets two workouts of the same muscle group yet (though I intend to do so in near future), though occasionally I superset up two workouts just for a change (dumbbell lateral raises just after doing dumbbell shoulder presses, for example), and to shock the muscles a bit.

Back-chest

1a. Pull-ups

1b. Incline dumbbell press

2a. Bent over barbell row

2b. Barbell bench press

3a. Dumbbell row

3b. Incline flyes

4a. Seated cable row

4b. Cable crossovers

Triceps-Biceps

1a. Close grip bench press

1b. Hammer curl

2a. Lying barbell triceps extension

2b. Overhand grip barbell curl

3a. Overhead dumbbell triceps extension

3b. Preacher curl

4a. Cable triceps pushdown

4b. Concentration curl

Quads-hamstrings

Leg extensions-Lying leg curls (of course, I did a lot more other exercises like squats, lunges, romanian deadlifts etc., I am just giving the superset part of the session).


Conclusion

Supersets have been immensely popular methodology of training amongst trainees, and for a very good reason: it picks up and covers the aspects of weight training that normal straight set based training cannot. Try it out, it’s a really time efficient and effective way to train with weights. Good luck!