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When you combine two exercises or movements together and perform them back to back, that is called a "superset".
Superset = Set one exercise+ Set of other exercise
The time between the two exercises is to be kept minimal to achieve the maximum benefit, but it is subject to the training effect you want to achieve. Eg. for more burn type set or finisher, you would want to jump into the second exercise or movement as soon as possible, however, for a complex/transfer type protocol to develop power(as you will learn below), you would typically wait for 20-30 sec before jumping into the next exercise.
In the bodybuilding world, supersets are one of the many ways to ramp up the training intensity and extract the most out of the movements performed. But, are there really only "intensity" benefits to supersets or are they many?
Ideally, when supersets are programmed smartly, they will let you achieve one or many of the following benefits:
Increase in strength
Increase in muscle size
Increase in Power development
Overcome weak points in your physique
Technique enhancement or better mobility/movement quality
Utilize your time in the gym
A common notion that is believed everywhere is that you combine two exercises and increase intensity, pump or burn in the muscle to induce more growth.
But, that is just one of the above benefits. To achieve different goals, the below types of supersets can be utilized:
A. Combine opposing muscle groups or movements :
This is one of the common forms of supersets where you hit one movement or body part and follow it up with an exercise or movement for the opposing muscle group. Point ot be noted is that when one muscle is working, the opposite one is resting which makes this type of superset quite optimal for building strength and muscle depending on the weights and reps used. Since opposite muscle requires a completely different mechanics / movement, there is no over-fatigue on the same muscle group that makes it ideal to dial in strength and muscle building benefits.
Example - bench press(push/chest) combines with a bent over row(pull/back) or leg extension(quads/knee extension) combined with leg curl(hamstrings/knee flexion).
B. Combining same muscle groups or movements :
This one is even more common and prescribed almost everywhere because of the "bodybuilding" culture in most gyms. In this superset, you work the same muscle groups back to back. To make this more efficient and extract the most out of the muscle group, try to combine two movements that interfere as minimum as possible with each other. For example instead of combining a bench press and a push-ups which involve chest, shoulders, triceps primarily in both cases, try bench press with a dumbbell fly or push up with a TRX fly. You are essentially working the same major muscle group i.e. chest or push, but you are extracting more out of the superset because while performing "flys", your triceps and shoulders are at rest.
C. Main exercise + Weak point :
This one is not so common type of a superset where you are performing your main movement, however, while at rest, you perform something to overcome your weak area or lagging body part. Eg. If you are lagging in your biceps development and barbell squat is your primary movement for that day, fill in the rest periods between squat sets with sets of bicep curls and variants. Now, these don't have to take away from the main movement. If you observe, squat is predominantly a lower body movement, while biceps is an upper body elbow flexor "isolation" type movement. Performing biceps between sets of squats will not take away from the main movement unless you are seriously performing heavy cheat curls with the barbell, then it is a different story altogether. Typically, "filler" type sets are included to provide more volume to the lagging muscle and pump in blood/nutrients to spark growth esp. with the HGH released from heavy squats.
D. Main exercise + Mobility/technique enhancer :
This one came as a surprise to me when I heard this from Joe Defranco while listening to his Industrial Strength Show. Here, you perform your main exercise and during your rest periods, you do some kind of a technique builder or mobility enhancer to dial in your form for the main movement or fix your general mobility issues.
Eg. If you feel a slight shoulder pain during bench press, there could be problems with external rotation of the upper arm along the GH joint or rotator cuff. You can therefore add in Thoracic extension on the foam roller or med-ball or Cuban presses with mini bands or band pull aparts, etc. to dial in "technique" for the bench press.
E. Complex or Transfer training :
This one is used to develop power potential and is commonly used in athletes to develop explosive power and "transfer" energy to be more explosive and athletic. A typical complex protocol includes a heavy weight exercise that is roughly at 80-85% to be done for 2-3 reps(not over-straining and fatigued) followed by an explosive movement for the same muscle group for 2-3 reps. Eg. A heavy squat is followed up by vertical jump or a deadlift(heavy hinge) is followed by a overhead scoop toss.
Development of power occurs because of neural activation due to the heavier lift and then that energy is " transferred" in an activated state to your explosive exercise. This concept is known as post activation potentiation or PAP.
Note that while developing power, fatigue is not to be chased, any time you encounter metabolic fatigue, you should take a step back and perform at your 100%.
If you want to listen to these concepts, you can refer to the below video:
These are the major types of supersets that you can use to support your training goals. Do give them a try and let me know if you have any questions.
References :
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