A superset is when two exercises are performed back to back with little to no rest in between, often targeting either opposing muscle groups (antagonist supersets) or the same muscle group (compound supersets). Traditional sets, on the other hand, involve completing all prescribed sets of one exercise before moving on to the next, with rest in between each set.
Historically, the concern with supersets has been that the increased internal fatigue might limit overall training volume, making them less effective for muscle growth and strength gains. However, a recent meta analysis comparing supersets to traditional sets found that while some additional rest may be needed between rounds of supersets, they remain an effective and time efficient alternative. The research showed that well structured supersets allow for similar, if not greater, muscle growth and strength development when programmed correctly.
One of the most effective ways to implement supersets is through antagonist pairings such as squats with rows or deadlifts with shoulder presses. This approach helps minimize interference between muscle groups, allowing one to recover while the other works. By reducing internal load in this way, supersets can be used strategically to maximize efficiency without sacrificing results.
At AIM Athletic in Langley, we have been incorporating this methodology in our small group personal training, one on one personal training, and active rehab sessions since day one. The research only confirms what we have seen firsthand. This approach builds muscle, increases strength, and helps decrease body fat percentage without unnecessary time spent in the gym. For those with busy schedules or those looking to make the most of their workouts, supersets provide an evidence backed solution to train smarter while still getting results.
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