A superset is two exercises done back-to-back with no rest, then you rest before doing the pair again. Great for saving time — the question is what it costs you.
What the Study Found
A study comparing supersets (opposite muscle groups paired up) to normal straight sets found supersets cut workout time by about 30-40%, with strength gains coming out about the same over a training block. It felt harder per minute, but total work stayed similar.
The trick is which exercises you pair together.
The Right Way to Pair Them
Opposite muscle groups — like chest press with a back row, or biceps curl with triceps extension. One muscle rests while the other works. This is the best kind of superset — barely any performance lost.
Unrelated muscle groups — like leg press with shoulder press. Also works well since the muscles don’t share fatigue.
Same muscle group — two chest exercises back-to-back. This one’s on purpose, to really burn out a muscle, but it clearly tanks your performance on the second exercise. Use it on purpose, not by accident.
What Doesn’t Work
Pairing two heavy, hard compound lifts that both wipe out your nervous system — like heavy squats with heavy deadlifts — is a bad idea. Save supersets for smaller, lighter exercises. Keep your big lifts as normal sets with full rest.
What To Actually Do
- Use opposite-muscle supersets on accessory work to save time
- Keep your heaviest, most technical lifts as straight sets
- Only use same-muscle supersets on purpose, as a finisher
Bottom Line
Supersets are a real time-saver, not a compromise, when you pair the right exercises. Done right, they cut your workout time a lot without costing you much in the way of results.