Know Your Tools - Supersets

Agonist-Antagonist (AA) Supersets is a training technique that involves alternating sets between different muscle groups. The most well-known & implemented AA Superset is the Bench Press and DB Row. In this example, the bench press is performed, and quickly thereafter the row is performed, followed by a full rest period. 

In research, it has been shown that supersets not only save time but can also increase the total number of repetitions performed when compared to traditional straight sets. This may lead to increases in both hypertrophy and strength outcomes over the long term.  

The observed rise in performance has yet to be fully explained, yet it’s been proposed that there is a neurological potentiation effect that occurs between opposing muscle groups, or it’s simply due to the increased rest time between sets. 

Wondering if the same benefits occur between supersets of the same muscle group? This appears not to be the case. The fatigue ends up being too much, leading to a decrease in repetition and load performance. Ultimately this could decrease your total volume performed, which may negatively impact hypertrophy and strength outcomes over the long term. 

There are some instances where supersets of the same muscle group can be implemented as a “pre-fatigue” technique in intermediate to advanced hypertrophy programs yet for most beginners, it’s probably not necessary.

When selecting exercises to superset, it’s best to pick exercises that aren’t globally taxing and that use different muscle groups. Exercises that tax the entire body like squats or deadlifts can impair the performance of the second exercise and can leave you huffing and puffing. 

Here are some potential superset combinations:

• Bench / Row 

• Bicep Curl / Tricep Extension

• Leg Extension / Leg Curl

• Shoulder Press / Bicep Curl 

• Shoulder Press / Lat Pull Down 

• Back Squat / Bicep or Rear Delt or Triceps  

• Row / Lateral Raise

• Core / Calves

The list goes on. Ultimately it comes down to selecting exercises that won’t hinder the performance of the other exercise.  

This varies from individual to individual, so you may have to experiment to find what works best for you. Lastly, if you’re approaching some sort of event like a powerlifting meet or strongman competition, it would be best to ditch the supersets, especially for the exercises being tested as there's the risk of impairing performance/technique of those lifts with even small amounts of fatigue. 

Implementing supersets can save time &  improve performance, making them a great addition to your training arsenal. Remember, they are not going to be life-altering in terms of gains so don’t stress if you can’t superset an exercise for whatever reason - like the jacked grandma stole your leg extension while you were off doing bicep curls. 

If you have any questions, feel free to message me on Instagram @endurehp_fitness or email matthew@endurehp.com