A superset is when one performs multiple exercises in a row with minimal rest (the amount of time to change between machines for example).

One may superset any body parts together. It is ideal to use opposing body parts, such as chest and back or biceps and triceps. The reason for this is that due to recipricol inhibition, the non-working muscles are not only rested, but are actively being relaxed while their antagonists work. Their pre-exhaustion also allows better activation of the working agonist muscles as there would be less tightness to oppose or de-activate their contractions.

Supersets allow a lot of work to be done in a short period of time. They induce greater cardiovascular work, which helps you to burn more calories and burn fat, and can compensate for traditional forms of cardio. Studies also show a shift in substrate oxidationTemplate:Fact, which means that you're also burning more fat.

Putting together a superset workout is as easy as choosing movements that work opposing muscles or opposing motions, so that one is better able to work those muscles with greater intensity.


Here is example of how to put together a superset workout:

Do 3-4 sets of 8-12 repetitions of each exercise. You should perform the A set of exercises, all 3-4 sets through, rest for one minute and then move on the B sets. This is a total body workout that can be done in 20-30 minutes: A

  1. bench pressing
  2. bent over rows


  1. dumbbell bicep curls
  2. dumbbell tricep kickbacks


  1. knee extensions
  2. knee curls

If one is short on time, supersetting is an effective training approach. Adding interval training after supersets is an excellent fat-burning combination that can conserve training time.

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