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Adding supersets to your workouts is a fantastic way of saving time in the gym. Depending on your training aims, you can use different superset types to convey different benefits. Each category of superset that will lead to different considerations so that you can get the most out of them.

Antagonist Muscle Group Supersets

Antagonist supersets use muscle groups that work against each other. They perform opposite actions, such as the biceps and triceps, which bend and straighten the arm respectively. When one muscle contracts (shortens), its antagonist will relax (lengthen). Due to their opposite nature, antagonist supersets carries a very low risk of the two exercises interfering with one another. This makes them great for either high-volume work or strength training.

Examples

• Biceps curls and tricep extensions;
• Dumbbell bench press and bench rows;
• Squats and leg curls;
• Romanian deadlifts and leg extensions.

Benefits

• High level of rest between working muscles due to low interference.
• Possible increase in overall workout volume (see the “antagonist supersets” section in Chris Beardsley’s article).

Drawbacks

• Increased chances of fatigue with compound movements, especially if there’s an aerobic component i.e. high rep squats.
• Not all exercises are clear-cut when it comes to working opposite muscle groups. For example, I will often get fatigue/soreness in my upper back from pushups and dips even though they are pushing exercises.

Takeaway

• Training antagonist supersets with isolation exercises will make for lowest risk of interference, for example bicep curls and tricep extensions.
• Alternatively, combine a compound exercise for one muscle with an isolation exercise for the antagonist muscle, for example squats and leg curls.
• Avoid pairings where soreness in one muscle group might inhibit another, such as hitting the lats (upper back) really hard and then trying to do an overhead exercise like a shoulder press.

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High Intensity and Recovery Supersets

The aim with these is to combine a high intensity exercise with a low intensity exercise. This will allow time for the heart rate to recover between bouts of high intensity work. Low-level core exercises make for great recovery exercises because they are usually low in intensity, complexity and risk.

Examples

• Squat to Press and planks;
• Mountain Climbers and deadbugs;
• High-knee sprints and Supermans.

Benefits

• Low kit requirement – you can do a lot of these pairings with just bodyweight.
• Active recovery may be more entertaining than full rest for those that like to keep moving.

Drawbacks

• No one does their best work while fatigued. It may feel great to work constantly, but allowing structured rest periods will allow you to work at higher intensities. I would still recommend planning your rest periods despite the inclusion of active recovery sets. You may wish to use the following format: Cardio exercise – Core exercise – Cardio exercise – Core Exercise – Full Rest – Repeat.

Takeaway

• This certainly isn’t my favourite style of training as it ventures a little bit close to a HIIT class style of training.
• It can be a compromise for someone who reeeeally can’t stand still in the gym.
• You can substitute high intensity exercises for longer, more moderate periods of cardio, which will make for a lower-intensity workout.

Strength Training and Mobility Work

Strength training typically requires long rests of around 2 to 5 minutes for a good level of recovery. A superset of strength exercises also runs the risk of challenging the cardiovascular system, if you’re training large compound exercises. For this reason, strength training should ideally be paired with something low intensity.

Examples

• Squats and ankle mobility.
• Romanian deadlifts and chest/shoulder stretches.
• Bench press and groin/hip stretches.
• Pullups and almost any lower body stretch.

Benefits

• Less boring than doing mobility work after the session.
• Less boring than doing nothing for 5 minutes (if you’re resting for that long).

Drawbacks

• Prolonged stretching can temporarily decrease force output in a muscle, so it’s important not to stretch a muscle that’s needed for the exercise it’s paired with.

Takeaway

• Ensure you don’t spend the full rest period mobilising. For example, if you have 2 minutes’ rest, only spend 30-60 seconds stretching.
• Be selective with the strength/mobility pairings you choose: upper vs lower body can work well but some big lifts do require contractions through both upper and lower muscle groups.

Upper vs Lower Strength Supersets

Strength and mobility supersets may be a great way to emphasise recovery between lifts, but sometimes you need to get a lot of working sets done in a short period of time. If you’re set on getting a lot of work done, then pairing upper and lower strength exercises together can bypass some of the fatigue.

Examples

• Squats and pullups.
• Romanian deadlifts and presses.
• Rows and split squats.

Benefits

• Useful if you’re really stuck for time and need to get your sets done.
• Can be especially useful if you’re upto a high number of sets i.e. powerlifting or other specialised programmes.

Drawbacks

• Splitting between upper and lower body will prevent the muscular fatigue interfering with exercises in a superset, but will not necessarily reduce fatigue of the central nervous system. This superset style may not be a good idea when you’re very close to your 1-rep max.
• Combining multiple big lifts can have a big demand on your cardiovascular system. It’s hard to lift heavy when you’re out of breath!
• Multiple big lifts will require a lot of gym space and kit, so will be tricky in most mainstream gyms.

Takeaway

• As you can probably tell by the number of drawbacks, this style of superset requires some careful planning.
• One way of mitigating the effects of back-to-back strength training is to stagger your superset. This means having 30 seconds between each exercise, followed by a longer rest at the end of the superset. So if you’d normally have 3 minutes between supersets, instead you could do the following: Exercise A – Rest 30 seconds – Exercise B – Rest 2 mins, 30 seconds – Repeat.

Final Superset Tips

Regardless of what style of superset you use, there are certain important considerations that will make your training more effective and keep you on good terms with your gym neighbours:

• Be considerate with your use of kit and space. No one likes that person who camps out in a corner of the gym with ten pieces of equipment, or tries to hog a squat rack AND a bench press for over 20 minutes. Don’t be greedy.
• Less is more. The best supersets combine the high intensity of single-set exercises with the time-effectiveness of faster workout formats. Don’t get carried away trying to cram so much work in that you’re unable to sustain your intensity.
• Prepare your kit first.
• Pick the best order for your exercises. Exercises with a speed/power element should be performed first, then strength exercises, then more isolated or cardio-orientated exercises. Keeping exercises of a similar element together will keep this simple.

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