A superset is a combination of two exercises performed consecutively, usually with little to no rest between exercises.
There are two main types of supersets:
Two exercises that work the same body part or muscle group in both exercises. For example: push-ups (chest) alternated with dumbbell chest flys (chest).
Two exercises that work opposing muscle groups. For example: bicep curls alternated with tricep extensions.
However, a superset can simply mean alternating two different exercises that allow you to rest one muscle group or body part while you work another. For example: squats (lower body) alternated with shoulder presses (upper body).
Opposing muscle group supersets allow you to rest one body part while you work another, essentially limiting the amount of rest you need to recover before repeating an exercise, while same muscle group supersets are more taxing and might require more rest during and after your sets.
An Example:
10 Squats
10 Bicep Curls with Dumbbells
For this superset, do 10 squats followed by 10 bicep curls. You’ve completed 1 superset.
You can rest between supersets if needed or continue without resting. As always, the level of difficulty is adaptable to your fitness level.
Using the above superset as an example, beginners might rest up to 30 seconds after squats before beginning the bicep curls, and then rest 1-2 minutes after completing one round and beginning again.
Adapting this superset to Level I (beginner level) might look like this:
3 Sets of:
10 Squats
30 Seconds Rest
10 Bicep Curls with Light DBs
30 Seconds Rest
REPEAT
For a Level II (intermediate-advanced) exerciser, however, the same superset might look like this:
5 Rounds of:
10 Squats
(No Rest)
10 Bicep Curls with Heavy DBs
(No Rest)
REPEAT
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