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

Post-exhaust. The opposite of pre exhaust is post exhaust. In a post exhaust superset you would again choose a basic compound movement and an isolation movement. This time, however, you would perform the compound movement first and the isolation movement second.
Examples of post exhaust superset, compound 1st, isolation 2nd include
(1)Leg Press / (2)Leg Extension
(1)Incline Bench Press / (2)Incline Dumbbell flyes
(1)Press Behind The Neck / (2)Dumbbell Side Laterals
(1)Close Grip Bench Press / (2)Rope Pushdowns

Compound superset. This type of superset involves supersetting two compound exercises
which is very intense and exhausting on the body. An example would be
supersetting squats with leg presses. I would only recommend this type of superset to the
seasoned weight trainer as its very taxing on the body, and I'd also recommend plenty of rest after this session!
Example of a Compound superset include:
(1)Squats / (2) Leg Press
(1)Bent Over Rows / (2) Deadlifts

Isolation supersets. The fourth and final way to do a same muscle group superset is to
superset two isolation exercises, such as cable crossovers and dumbbell flyes.
This is a useful technique during pre-contest or definition phases when mass and strength
are no longer the primary concerns.
Example of Isolation supersets include:
(1)Dumbbell Flyes / (2)Cable Crossover
(1)Leg Extension / (2)Hack Squat

2. Antagonistic muscle groups. When you do two exercises in a row for the samemuscle group, it tends to significantly limit the amount of weight you can use because of fatigue and lactic acid buildup. Pairing opposing (antagonistic) muscle groups together can help you keep your strength up because as one muscle is working, the opposite one is resting. Common examples include pairing biceps with triceps, chest with back, or hamstrings with quadriceps.

Examples of the antagonistic superset include:
(1)Barbell Curl / (2) Tricep Extension
(1)Leg Extension / (2)leg Curl

Summary
Supersets can offer a Super charged workout. When slotted in with your conventional
straight sets training, supersets can offer the extra burn and forcing your muscles to grow.
Supersets are great if you're short of time or you're just getting bored with the same old
all the time. So give it a go if you want to see some super results!