Supersetting is a term popular in bodybuilding and probably every person who lift weights has heard of it. People who use super setting while lifting weights usually have a big muscle structure.

So what exactly is supersetting and how to superset? Supersetting is a program in which we perform two exercises in a row without taking a rest between them. There are a few variations of supersetting, but here we will talk about the three most popular ones: antagonistic muscles superset, pre-exhaustion superset and post-exhaustion superset.


  1. Antagonistic muscles superset is the type of set that activates oposite muscles for example chest and back, biceps and triceps, who regardless of being opposite support each other in movements.

When, for example, we work on our biceps by doing the dumb bell curl we activate triceps at the same time by lowering the dumb bell. Same thing goes for bench pressing, during the negative movement our back muscles are activated in the same way as when doing bent row.

One antagonistic muscle superset on chest and back day can look like this: we do a bench press routine followed by bent over row or the other way around. After the super set we should rest for 2 or 3 minutes and then continue with the next set. This type of workout activates muscles involved more than normal set would.


  1. Pre-exhaustion superset is used to exhaust the muscle group that we want to focus on by doing an isolation exercise and then follow it with a compound exercise without resting. Pre-exhaustion superset for chest and back would consist of dumb bell flyes which is a chest isolation exercise followed by bench press which is a chest compound exercise.

Isolation exercise serves to exhaust muscles we are working on and compound exercise activates muscles that assist in movement of targeted isolated muscle. By performing this type of superset we keep those secondary muscles fresh for compound exercise and work isolated muscle group more thoroughly.


  1. Post-exhaustion superset is basically just the opposite of the pre-exhaustion superset. In this type we first do the compound exercise and then follow it with muscle isolation exercise.


If we , for example, do this type of superset for legs we could start with squats which is, of course, compound exercise and then follow it with leg extensions which is muscle isolation exercise. This type of superset allows us to lift heavier weights in compound exercise because our muscles are not exhausted yet. To get the best results each superset should be used for 2 to 3 months and then replaced with another type.

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