you rest before performing the superset again, just as
you would do with a regular set. The reason for doing supersets is that they are time efficient because you’re reducing the amount of rest you take during a workout.
You can pair any two exercises to form a superset, but the most popular option is to create antagonistic supersets, where the two moves work opposing body parts. An example would be to perform a press-up, which works your chest, then a table pull-up, which works your back. The advantage of antagonistic supersets is that they give one body part a chance to rest while the opposing muscle group works. They also give you balanced muscle development.
Other common forms include non-competing supersets, which target unrelated muscle groups such as pairing a lower-body move with an upper-body one, and post-exhaustion supersets, where you do a multi-joint move followed by a singlejoint move targeting the same body part.
Designing your workout If you’re going to do antagonistic supersets, for each exercise find one that works its polar opposite, so if you do one exercise that targets your quads do another that targets your hamstrings. Biceps exercises should be paired with triceps moves and so on. After each superset, rest for two minutes and repeat.
2 Superset B
3 Superset C
4 Superset D
| Superset sample workout | |
| Superset A Press-up | Table pull-up | |
| Superset D One-leg squat | One-leg deadlift | |
| Superset C Table chin-up | Chair dip | |
| Superset D Crunch | Dorsal raise |
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