A super set refers to exercises performed one after the other, often in an attempt to either save time or get more work done within a session.
Supersets are programmed for you when suitable and are usually exercises that don’t overlap and are ANTAGNOIST exercises. This means that they are opposite muscle groups. Here are some examples:
- Chest & Back
- Quads & Hamstrings
- Biceps & Triceps
If you find it difficult to compete programmed supersets for whatever reason (equipment location, business of the gym) then feel free to ignore the supersets and perform straight sets instead. Just make sure you stick with either supersets or straight sets for the duration of the programme to ensure consistent performance.
Super sets can be performed a few ways.
- No rest:
2. Rest between sets:
3. Rest between exercises:
We would, however, discourage you from supersetting some of the larger, more technical exercises such as squats and deadlifts as there is too much muscle overlap which will affect performance.