Jan 31, 2026 | What is a Superset & Should You Be Doing Them?

If you're looking to spice up your workout routine and maximize your gym time, you may have heard the term "superset" thrown around.

But what exactly is a superset, and is it something you should start doing in your workout routine? 

In this blog post, we'll explain what supersets are, their benefits, and how you can effectively add them into your workouts at O2 Fitness Clubs for maximum gains!

What is a Superset?

A superset is a training technique that involves performing two exercises back-to-back with little to no rest in between.

These exercises can target the same muscle group, known as a "compound superset," or they can work opposing muscle groups, referred to as an "antagonistic superset."

For example, a common superset might pair bicep curls with tricep extensions, allowing you to work both the front and back of your arms efficiently.

Types of Supersets

1. Compound Superset: This involves doing two exercises for the same muscle group. For instance, you might perform bench presses followed immediately by push-ups.
2. Antagonistic Superset: This involves pairing two exercises that target opposing muscle groups, such as squats and deadlifts or chest flies and bent-over rows. This method allows one muscle group to rest while the other is working, leading to increased workout efficiency.
3. Pre-Exhaustion Superset: In this technique, you perform an isolation exercise (like leg extensions) followed by a compound movement (like squats) for the same muscle group. This helps to fatigue the muscle before hitting it with a heavier lift.

→ Ready to put supersets into action? Build and track your custom workout with our Build Your Own workout planner on the PRSNL app.

Benefits of Supersets

1. Time Efficiency: One of the biggest advantages of supersets is that they allow you to complete more work in less time. By cutting down on rest periods, you can get in a more intense workout in a shorter timeframe.
2. Increased Intensity: Supersets can elevate your heart rate and increase the intensity of your workout. This can lead to improved cardiovascular fitness and greater calorie burn.
3. Muscle Growth: By working muscles in a fatigued state, you can stimulate greater muscle growth. The combination of increased time under tension and intensity can lead to better results.
4. Variety: Incorporating supersets into your training can help break the monotony of traditional workouts, keeping your routine fresh and engaging.

Should You Be Doing Supersets?

The answer largely depends on your fitness goals and current training level. Here are some factors to consider:

• Experience Level: If you are a beginner, it may be beneficial to establish a solid foundation with traditional sets and reps before diving into supersets. However, if you're an intermediate or advanced lifter, supersets can be a great way to challenge yourself.
• Goals: If your goal is to build muscle or increase endurance, supersets may be worth incorporating into your routine. However, if you are focused on strength training, you might want to prioritize heavier lifts with longer rest periods between sets.
• Recovery: Be mindful of your recovery. Supersets can be taxing, so ensure you listen to your body and give yourself adequate time to recover between workouts.

How to Incorporate Supersets into Your Workout

1. Choose Your Exercises: Start by selecting two exercises that complement each other based on your fitness goals. Consider combining exercises that target different muscle groups or even the same group for more intensity.
2. Set Your Reps: Aim for 8-12 reps for each exercise, but adjust according to your fitness level and goals.
3. Rest and Repeat: After completing one superset, rest for 60-90 seconds before repeating the superset or moving on to the next one.
4. Mix It Up: Don’t be afraid to get creative with your supersets. Change up your exercises regularly to keep your workouts exciting and effective.

→ Take the guesswork out of programming. The PRSNL app helps you build the perfect workout for your goals, complete with video tutorials for perfect form.

Conclusion

Supersets can be a powerful tool in your fitness arsenal, offering a time-efficient way to build strength and muscle while keeping your workouts fresh and engaging.

At O2 Fitness Clubs, we encourage you to explore different training techniques, and incorporating supersets may just be the change you need to reach your fitness goals.

Always remember to listen to your body, and consult with a fitness professional if you’re unsure how to safely implement supersets into your routine!