Super Sets

Supersets can be used by exercising one muscle group or 2 antagonist muscle groups to give your muscles that extra burn. Even if you've used supersets before, you may not be familiar with all the different types of supersets or the many ways you can incorporate them into your workouts. Just in case you're not familiar with supersets, let us look at the difference between a conventional set and a superset.

Conventional weight training is done with "straight sets." A straight set is performed by doing a series of repetitions; 8-12 in a row for example, then stopping to rest for a minute or so before doing another set. A superset is an advanced training technique where you perform two exercises in a row with virtually no rest in between. Supersets are great to give you muscle definition especially during pre contest as it forces your muscles to work harder in a shorter time.

However, if your goal is to build strength, size and power, I would recommend you stick
with your straight sets as this allows your muscles more rest which leads to greater
ability to lift/push more weight.

If you like the idea of doing your workouts in a shorter time, then here are some ideas of
how supersets can be incorporated into your programme. There are 2 primary categories
of supersets which are same muscle group and agonist-antagonist

1. Same muscle group. The first and most common category of supersetting is to combine two exercises for the same muscle group. An example would be supersetting dumbbell flyes with the bench press. Within the "same muscle group" superset category there are four sub-categories. Each one has a slightly different effect:

Pre-exhaust. Pre-exhaustion is probably the best known and most effective type of superset of all. A pre exhaust superset is performed by choosing two exercises for the same muscle group; an isolation exercise first, followed by a basic, compound movement.

Examples of a Pre-exhaust superset include:
Isolation Exercise (1st) Compound Exercise (2nd)
(1)Leg Extension / (2)Squat
(1)Leg Curl /(2) Stiff Leg Deadlift
(1)Dumbell Pullover / (2)Reverse Grip Lat Pulldown
(1)Tricep Pushdown / (2)Close Grip Bench Press
(1)Dumbell Flyes / (2)Bench Press
(1)Dumbell Side Laterals / (2)Machine Shoulder Press
(1)Barbell Curl / (2)Undergrip chin ups