Supersets help you get things done faster
When most people tackle the weight room, they start with a plan that includes straight sets. This method involves performing two or more sets of each exercise, with about a minute or more rest in between each set. While there’s absolutely nothing wrong with doing straight sets, it does have some negatives, including the fact that your sessions take longer to complete and your body will eventually adapt and quit realizing results. That’s where supersets and all its variations come in.
What are supersets?
Supersetting is when you perform two exercise sets without rest in between. Some pros recommend you perform sets on opposing muscle groups, meaning if you do one set of barbell curls to work your biceps, you immediately follow it with one set of skull crushers to work your triceps.

You can also perform two exercises that target the same muscle, such as leg extensions and squats. This method is known as pre-exhaustion supersets because the first move isolates and fatigues the quads and the second involves them in a compound exercise. Post-exhaustion supersets are the exact opposite, you do the compound move first and the isolation move second.

Why you should try supersets
• Supersets are a great way to blast through a weight loss plateau because they challenge your body to do work it isn’t used to.
• They make gym time go a lot faster since you’re resting less.
• They allow you to reach muscle fatigue without lifting heavy weights. This is good for someone working out without a spotter or who doesn’t want to lift heavy.
• They make for an easy session. All you have to do is pick two exercises, rest, then repeat. While you’re resting after those two you can decide on two more, until before you know it you’re done.

Types of supersets
• Pre-exhaustion supersets – See above.
• Post-exhaustion supersets – See above.
• Tri-sets - This one is pretty self-explanatory. Perform three exercises in a row instead of two.
• Opposing muscle groups - As explained, this method involves working one muscle group and then its opposing group. It can be very beneficial because you’ll be working both muscle groups evenly.
• Compound supersets – Two different compound exercises are performed in a row.
• Isolation supersets – This is also known as same-part supersetting. An example would be doing incline curls followed by barbell curls.
• Staggered supersets – This type of supersetting involves performing an exercise for a larger muscle group, followed by one for a smaller muscle group.
• In-set supersets - two different exercises within a rep. One example would be doing a dumbbell bench press and transitioning immediately into a dumbbell flye.
• Upper body/lower body supersets – It doesn’t matter which part of your body you target first, just that you follow up an upper body exercise with a lower body one, or vice versa.

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