Supersets

What Are Supersets?

In fitness, a "set" refers to a group of repetitions of an exercise, and a "superset" is when you perform two exercises back-to-back without resting in between. This technique is often referred to as "super-series" in some regions. Supersets usually target opposing muscle groups (like biceps and triceps) or sometimes even the same muscle group, but the key is that the muscles you choose should be located close to each other in the body. For example, you wouldn’t want to combine the quadriceps with the front deltoids since they are far apart.

Example of a Superset

Let's say you choose triceps and biceps as your target muscles. You would use a weight that is 75-85% of your maximum capacity. First, you perform a set of tricep exercises and then immediately follow it up with a set of bicep exercises without any rest in between. It’s often recommended to start with the more complex exercise first, which is usually the one that works more muscles. Since the triceps make up about two-thirds of your upper arm, starting with them is logical, although it’s not a strict rule.

Why Use Supersets?

The main purpose of supersets is to pump blood into the muscles you’re working on—in this example, the arms. When blood fills the muscles, it brings along nutrients and hormones, which can help improve your workout results and support muscle growth.

Regular training typically leads to muscle failure, which restricts blood flow to a specific muscle. However, supersets increase blood flow by working two muscle groups one after the other. Some believe that this increased stress on the muscles and blood flow can contribute to muscle growth, as it leads to the buildup of lactic acid (also called lactate). This theory suggests that when both muscle groups get saturated with lactate, it stays in the muscles longer, potentially stimulating muscle cell division and growth. However, there’s not a lot of scientific evidence to support this, and most of the benefits of supersets have been noted through personal experience in bodybuilding.

Psychological Aspect

Supersets can be very motivating. Performing two exercises in a row provides a "shock" to the central nervous system, generating many impulses quickly. This can help break the monotony of regular workouts and keep you engaged. Trainers often use supersets to keep workouts fresh and prevent clients from losing motivation. However, the frequent use of supersets has led some to believe they are the most effective training method, when in reality, they are often used to reduce the mental load on the nervous system.

Types of Supersets

Antagonist Supersets: This is the classic form, which involves working with different muscles that oppose each other (like biceps and triceps).

Agonist Supersets: These involve targeting the same muscle group. For instance, you might do a bench press followed immediately by dumbbell flies for your chest. This resembles the training principle of "pre-exhaustion," but with some differences.

Large Muscle Group Supersets: While traditional wisdom suggests avoiding supersets for big muscle groups (like chest or legs), Arnold Schwarzenegger famously trained his chest and back this way. It can be beneficial, so it’s worth trying if it suits your workout.

Intensity Considerations

Supersets require adjustments to the weights you use. Because you are doing exercises back-to-back, you might need to use lighter weights than usual. Many people think that less rest increases intensity, but this isn't necessarily true. Instead, reducing rest can lead to fatigue, which can ultimately reduce the weights you can lift.

Summary

Are supersets necessary? Yes and no. While they may not provide the miraculous effects that some claim, they can help relieve strain on your central nervous system and save time—especially useful for evening workouts. If you are working on strength endurance and performing more than 10 repetitions in your workout, you can safely incorporate supersets, but do so in moderation since they can be taxing on your nervous system.

As a general guideline, including one superset in your workout is a practical approach that can yield positive results. However, overusing this method may not lead to significant improvements. Finally, it's worth noting that performing heavy strength repetitions (like 4-6-8) in supersets can be challenging, as it puts a lot of strain on your central nervous system and depletes energy reserves.