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Why It Matters: Alternate-peripheral supersets are another way to avoid excessive peripheral fatigue.

What It Is: Supersets can also be performed with two exercises that alternate between the upper and lower body movements, technically called alternate-peripheral supersets.

Examples of agonist-antagonist supersets include: Bench press and barbell row, pulldowns and the overhead press, dumbbell curls and triceps pressdowns, leg extensions and leg curls, or chin-ups and lateral raises. If you must pair two multi-joint exercises, avoid taking sets to failure.

Try It: Consider pairing two single-joint exercises or a multi-joint exercise with a single-joint exercise.

Training large muscle groups through large ranges of motion and training to failure may accelerate central fatigue. However, we must also consider central fatigue, which is related to neurochemical mechanisms in the spinal cord and brain. You can minimize peripheral fatigue, the type that develops in engaged muscle fibers, by following this superset structure. Why It Matters: Training muscles on opposite sides of the body in superset-fashion may be most intuitive, because it manages fatigue in different muscles.This method is more technically considered an agonist-antagonist superset. What It Is: The most common type of superset includes two exercises that train opposing muscle groups - a chest exercise followed by a back exercise or a quad exercise followed by a hamstring movement.There are important differences regarding how the body performs and responds to these techniques. These distinctions between different types of supersets are not pedantic semantics. The programming specifics will determine your overall results. Supersets can incorporate multi-joint (compound) exercises, single-joint (isolation) exercises, or one of each. Those two exercises can either be for similar body parts or different body parts. You’ll also find sample supersets to plug into your training split immediately.Ī superset is when you perform one set of an exercise followed by one set of a different exercise with no rest between sets, as opposed to doing an exercise, resting, and then doing another set of the same exercise (known as straight sets). After a brief review of how and why this method works, you’ll discover recommendations for each type of superset and programming guidelines based on your training priority - strength, power, and size. Credit: Mix Tape / Shutterstockīy integrating cutting-edge strength and conditioning research and applied physiology, you can harness this powerful (and fun) technique. ( 1) Supersets might even boost performance via a phenomenon called ‘potentiation’ when used correctly (more on this later). Performing supersets instead of straight sets can help to reduce your training time by nearly 50%. More specifically, start using supersets - a common, but often misunderstood and misapplied, intensity-boosting technique.

Want a more efficient, more effective, more engaging workout? Rest less between sets.