These 4 Types of Supersets Will Help You Build Muscle and Strength

POST & PRE-EXHAUSATION SUPERSET

Post exhaustion supersets are when you combine a compound exercise(chin-up) with an isolation exercise (biceps curl) to exhaust all the muscle fibers in a particular muscle group, in this case, the biceps. Here you will get the most significant strength benefits from the compound movement.

A pre-exhaustion superset is the single joint movement (leg extensions) performed before the compound exercise (front squat). But be warned, these are not great for strength purposes but better for hypertrophy because of higher muscle fatigue and damage to the targeted muscle group.

But both are great for bringing up a lagging body part if you are willing to suck up the discomfort. Here are some examples.

Post Exhaustion Supersets

Quads

• 1A. Front squat 6-12 reps
• 1B. Leg extensions 12-20 reps

Hamstrings

• 1A. Kettlebell swings 10-25 reps
• 1B. Stability ball hamstring curl 12-15 reps

Triceps

• 1A. Close grip bench press 8-15 reps
• 1B. Overhead triceps extensions 12-20 reps

Pre-Exhaustion Supersets

Biceps

• 1A. Any bicep curl variation 12-15 reps
• 1B. Chin Ups AMRAP

Triceps

• 1A. Skull crushers 8-15 reps
• 1B. Single arm floor press 8-12 reps on each side

Shoulders

• 1A. Dumbbell lateral raise 8-15 reps
• 1B. Dumbbell seated overhead press 6-12 reps

COMPOUND SUPERSETS

A compound superset trains a similar muscle group, where you can hit muscles from varying angles and exercises for better muscle development. There are two ways to go about this. You can pair a multi-joint exercise will a single-joint exercise (like above) or two multi-joint exercises together.

This is a time-efficient way to train for hypertrophy if you can stand the pain.

These need to be performed at the beginning of your training when you have the most energy. Fatigue during this type of superset accumulates or compounds more than in other supersets because of the similar muscles and movements being trained. For this reason, approach this superset with caution and pay attention to form load and technique.

Chest

• 1A. Barbell bench variation 6-8 reps
• 1B. Chest flye variation -12 reps

Shoulders

• 1A. Barbell overhead press 6-8 reps
• 1B. Bentover reverse flye 8-12 reps

Back

• 1A. Barbell bentover row 8-12 reps
• 1B. Single-arm lat pulldown 12-15 reps

Legs

• 1A. Romanian deadlift variation 8-12 reps
• 1B. Resistance band hip thrust 12-15 reps

STRENGTH & MOBILITY SUPERSET

A strength and mobility superset is a heavy weighted strength exercise for low reps combined with a mobility exercise to help improve your technique and recovery of the strength exercise. For example, a lack of hip mobility in the squat can hinder squat depth and cause knees to excessively go over the toes and your heels to leave the ground.

By pairing these together, you’ll improve your mobility to help strengthen all parts of the movement you are training.

• 1A. Deadlift variation 3-6 reps
• 1B. Hip flexor mobilization 8 reps
• 1A. Barbell overhead press 6-12 reps
• 1B. Forearm wall slides 8 reps

LOWER & UPPER BODY SUPERSETS

This is the least taxing of all the supersets because you’re working two unrelated muscle groups and allowing for complete rest and recovery of a muscle group before going back and doing it again. This makes for excellent training efficiency and leaves all the Instagram influencers in your dust.

Lower and upper body supersets are not the best for strength but great for full-body workouts or full-body splits and beginner trainees because fatigue here is easier to manage. Plus, they are great for fat loss because you’re alternating blood flow between your upper and lower body, which helps you burn more fat.

Note- There are many examples, and these are only a few suggestions.

• 1A. Goblet squat 8-15 reps
• 1B. Barbell bench press 6-12 reps
• 1A. Barbell front squat 6-12 reps
• 1B. Chin up 6-12 reps
• 1A. Barbell hip thrust 8-15 reps
• 1B. Dumbbell floor press 8-12 reps