Superset

Supersets: Performing two sets with little or no rest between sets.

• Agonist/agonist Superset: Performing sets of two different exercises for the same muscle group without rest between sets. For example, bench press followed by push-ups .
• Agonist/antagonist Superset: Performing sets of two different exercises for functional antagonists without rest between sets. For example, push-ups followed by rows .
• Upper/lower Supersets: Performing sets of an upper body exercise and a lower body exercise without rest between sets. For example, bench press followed by back squats .
• Agonist strength/antagonist stretch: Performing sets of an exercise followed by a stretch of the functional antatonist without rest between sets. For example, rows followed by a chest stretch .
  

Additional Set Strategies

• Pyramid Sets
• Drop Sets
• Conventional Sets (Horizontal Loading)
• Circuit Training (Vertical Loading)

For more information on Set Strategies (including video lecture), check out:

• Acute Variables: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)
• Acute Variables: Circuit Training

Summary Statement on Supersets from the Systematic Research Review included in the course above.

• "Agonist/antagonist supersets, with at least 2 min rest between sets, are likely to result in similar outcomes as conventional set strategies but significantly reduce session duration.
  • Note that upper/lower and agonist/agonist supersets are likely to result in a significant decrease in reps/set, less improvement in outcomes, and cannot be recommended."
    

Brookbush Institute Position Statement: Set Strategies

• The Brookbush Institute recommends that agonist/antagonist supersets (or circuit training ) are adopted to improve workout efficiency, and experienced exercisers who may benefit from larger volumes of exercise progress to drop-sets to improve outcomes (when resistance training is not immediately followed by sport)