Supersets Explained

Why do muscles grow?

In simple terms: because in every session you overload them a bit more or a bit differently — more reps, more sets, shorter rest periods. You obviously can't keep doing that forever, which is where intensity techniques come in. Last time we covered the pyramid method; today it's supersets. Supersets aren't for complete beginners, but anyone at an intermediate level (meaning you've been training consistently for at least six months) can give them a try.

How to do a superset

The idea itself is simple: you perform two exercises back to back with no rest, or only the bare minimum needed to get from one piece of equipment to the next. There are two basic ways to structure a superset:

• Supersetting different muscle groups. A classic old-school combo is squats paired with pullovers — do 15 squats, then immediately move to a flat bench nearby for 15–20 light "breathing" pullovers. A more common modern version is antagonist supersetting — pairing opposing muscle groups, like biceps and triceps, back and chest, or quads and hamstrings. Take biceps and triceps as an example: do 10 reps of EZ-bar curls, then move straight into a set of skull crushers. That's just one combination — the exercises and pairings are entirely up to you.
• Supersetting the same muscle group. More precisely called compound sets. The idea is exactly what it sounds like: two sets back to back for the same muscle. For biceps, for example, do a set of standing EZ-bar curls immediately followed by a set of preacher curls. Just remember the second exercise needs a lighter weight than you'd normally use. Your biceps won't need any more work that day after this. A good rule of thumb is pairing a compound movement with an isolation movement.

Supersets don't stop there. The next step up is the triset — three exercises for one muscle group, done back to back with no rest. This one is better suited to more experienced lifters (figure at least two years of consistent training). You'll get a serious pump and burn out of it.

Giant sets are for the truly committed. A giant set is 4–6 exercises performed back to back with little to no rest (20–30 seconds at most). Before trying this, you should have several years of hard training behind you, plus real experience with supersets and trisets. Like supersets, giant sets can target one muscle group or several — usually antagonist pairs. A giant-set session might look like this:

1. bench press
2. pull-ups
3. incline bench press
4. bent-over barbell rows
5. dumbbell lateral raises
6. seated rows

Never attempt this kind of session with maximal weights and low reps — aim for 8–15 reps instead, and don't let your technique slip. The big advantage of working supersets into your training is that you get a genuinely hard session done in noticeably less time. The downside, especially with giant sets, is logistics — claiming six pieces of equipment at once isn't easy, so pick a time when the gym is as empty as possible.