Superset definition and how it differs from straight sets
With straight sets you do one set, rest, do the next set of the same exercise, and move on only when all sets are done. In a superset you alternate: set of exercise A, straight into a set of exercise B, then rest. In workout plans this is usually written with letters, A1 and A2. Do A1, then A2, rest, and repeat for the planned number of rounds.
So what is a superset in weightlifting good for? Mostly efficiency. You fill the rest period of one exercise with useful work for another muscle. A 45 minute workout of straight sets can often shrink to 30 minutes with the same exercises, sets and reps.
Types of superset
| Type | What you pair | Example | Best for |
|---|---|---|---|
| Antagonist (paired sets) | Opposing muscles | Bench press + chest supported row | Saving time without losing strength |
| Upper and lower | Unrelated body parts | Lunges + overhead press | Full body sessions, circuits |
| Same muscle (compound set) | Two exercises for one muscle | Dumbbell fly + push up | A strong pump, extra fatigue |
| Pre-exhaust | Isolation first, then a compound | Leg extension + leg press | Bringing a muscle to its limit with lighter loads |
| Tri-set | Three exercises in a row | Curl + pushdown + lateral raise | Arm and shoulder finishers |
| Giant set | Four or more exercises | A short circuit | Conditioning, very short sessions |
For building muscle and strength, the antagonist and upper/lower types are the most useful because the second exercise barely affects the first. Same muscle supersets and giant sets make a workout feel harder, but they also drop the weight you can use, so keep them to the end of a session.
What the research says about supersets
Studies broadly agree that supersets save time. A 2010 study by Robbins and colleagues had trained men do the same upper body work either as traditional sets or as alternating agonist and antagonist pairs; the paired version took about half the time with similar performance. A 2017 study by Weakley and colleagues compared traditional sets, supersets and tri-sets and found the superset and tri-set sessions more time efficient, but they also felt harder and left more fatigue the next day.
There is less direct evidence on long-term muscle growth, so the conservative reading is this: if a superset lets you keep the same weights, reps and sets, you should get similar results in less time. If the pairing makes you lift less, you give some of that back. Total hard sets per week still drive growth, as covered in our hypertrophy guide.
How to do a superset
- Pick a pair that does not competeOpposing muscles or opposite ends of the body. Avoid pairing two exercises that both tax your grip or lower back, like rows and Romanian deadlifts.
- Set up both stations firstGet the dumbbells, set the cable height, claim the bench. A superset falls apart if you spend 90 seconds looking for equipment between A1 and A2.
- Do A1, then go straight to A2Take only the time you need to move between exercises, usually 10 to 30 seconds.
- Rest after the pairRest 60 to 120 seconds after A2, then repeat. Heavier pairs need the longer end; see rest between sets for the full picture.
- Log each exercise on its ownWrite down reps and weight for both exercises separately, so you can progress each one with double progression.
Bicep tricep superset: an arm superset workout
The bicep tricep superset is the most popular pairing for a reason: the two muscles sit on opposite sides of the upper arm, so one recovers while the other works. Here is a complete arm superset routine of about 30 minutes.
| Pair | Exercise | Sets x reps | Rest after pair |
|---|---|---|---|
| A1 | Barbell curl | 3 x 8 to 12 | |
| A2 | Skull crushers | 3 x 8 to 12 | 90 s |
| B1 | Hammer curl | 3 x 10 to 15 | |
| B2 | Tricep pushdown | 3 x 10 to 15 | 60 s |
| C1 | Incline dumbbell curl | 2 x 12 to 15 | |
| C2 | Overhead tricep extension | 2 x 12 to 15 | 60 s |
Do this once a week after a pull or upper day, or split the pairs over two sessions. For more arm options, see the bicep workout and tricep workout guides, or the dumbbell arm workout if you only have dumbbells.
Full body superset workout
This full body workout superset plan pairs a lower body exercise with an upper body exercise, so you can keep the weights fairly heavy. It fits a three day week as an alternative to a standard full body workout.
| Pair | Exercise | Sets x reps | Rest after pair |
|---|---|---|---|
| A1 | Goblet squat | 3 x 8 to 12 | |
| A2 | Dumbbell bench press | 3 x 8 to 12 | 90 s |
| B1 | Romanian deadlift | 3 x 8 to 10 | |
| B2 | Lat pulldown | 3 x 10 to 12 | 90 s |
| C1 | Lunges | 2 x 10 per leg | |
| C2 | Dumbbell row | 2 x 10 to 12 | 60 s |
| D1 | Plank | 2 x 30 to 45 s | |
| D2 | Lateral raise | 2 x 12 to 15 | 60 s |
Good superset exercises by muscle
- Chest and back: bench press with a chest supported row, or cable fly with face pulls.
- Shoulders: lateral raise with rear delt fly; both are light, so short rest works.
- Legs: leg extension with leg curl on machines, or calf raises between sets of lunges.
- Core: add a plank or dead bug to any upper body pair.
When not to superset
Keep heavy squats, deadlifts and max effort sets as straight sets. They need full rest and full focus, and doing another exercise in between makes the heavy lift worse. Supersets also make less sense in your first few months, when learning the main lifts matters more than saving time.
Track both halves of every pair
Gripp logs reps and weight for each set and tells you what to lift next session, for each exercise in your plan. Your curl and your pushdown each get their own target and their own progress chart. Gripp is coming soon to iPhone.
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