How to PROPERLY Use Supersets to Maximize Growth (3 Science-Based Tips)

Supersets are often incorporated in workouts to both save time and potentially enhance muscle growth. Now although there’s endless superset workouts you can do (superset workouts for chest, arms, legs, etc.) and several potential benefits of supersets in terms of saving time and enhancing growth, it’s key that you first learn how to do supersets for the best results. But first, let’s explain what supersets are in the first place: a superset involves training two muscles back to back with the use of two different exercises. They’re mainly used to save time, but as you’ll see, “use supersets for muscle growth” may actually hold some truth to it as well – given that you perform your super sets properly. First thing you need to do is use agonist-antagonist supersets. This can be done with an arms superset workout (by supersetting the biceps and triceps), with a chest and back supersets workout, or with a legs superset with the hamstrings and quadriceps. In any case, you’re supersetting two opposing muscle groups which seems to actually enhance performance rather than hinder it. Next, you want to use “staggered rest periods” with your supersets as opposed to immediately going from one exercise to the other. This enables you to still give your muscles adequate rest while still saving time with your supersets workout routine. Lastly, I would avoid supersets on taxing movements like the squat, deadlift, and Olympic lifts. Utilizing supersets on these movements seems to do more harm than good. But all in all, supersets do seem like a viable method to save time while enhancing performance in the process.

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STUDIES:
Rest periods (2-5 minutes optimal):
journals.lww.com/nsca-jscr/Fulltext/2016/03000/… ncbi.nlm.nih.gov/pubmed/26605807
Agonist-antagonist supersets (paired sets):
ncbi.nlm.nih.gov/pubmed/28933712
ncbi.nlm.nih.gov/pubmed/25148302 ncbi.nlm.nih.gov/pubmed/20847705
Supersets with squat can be detrimental:
ncbi.nlm.nih.gov/pubmed/24942175

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