Here’s why SUPERSETS are OVERRATED!

Alright quick tip, don’t do supersets just for the sake of doing supersets. If you do a set of bicep curls and then without any rest, you immediately follow up with a set of dips, the systemic fatigue you build up from your bicep curls will carry over to your set of dips which worsens your overall performance and reduces mechanical tension. Trust me, I know supersetting is fun, I used to do it all the time, but if your goal is simply to build muscle, then it’s much more effective to prioritize each exercise individually. The only times I recommend supersetting is when you’re trying to save time, or you’re intentionally trying to work the same muscle in a different position by choosing exercises with different resistance profiles.

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[MaxEuceda]

From purely a muscle building standpoint, pairing two exercises together that target opposite muscles (biceps/triceps, quads/hammies, etc) isn't very effective. It'll just force you to give less effort on the second exercise than you otherwise could have if you just rested adequately. However, pairing two exercises that target the same muscle group in a different position, can be effective. For example, doing a rear delt row to bias the shortened position, then a fly for the lengthened position, can be great to load different resistance profiles to challenge your rear delts. However, I'd recommend sticking to just one exercise at a time for nearly all of your lifts.

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[onionman]

They save time though. I ain't got time to do lateral raises and tricep pushdowns seperately cause then i'd be in the gym all day. So i superset small muscles like that cause they don't cause much fatigue anyway.

[manqobanqobzi]

When I superset biceps and triceps I don't get tired. I just get super pumped

[evoss]

Depends if it's compounds or isolations. Isolations don't generate much fatigue so supersetting is fine, especially something like biceps and triceps as when you do one, you stretch out the other. Supersetting compounds may impact your performance but if your work capacity is good you also be fine. Super and giant sets are good to save time and build work capacity

[masterleon]

The difference in performance between the first and second exercise is minimal bc you are working 2 opposing muscle groups thus 2 different movement patterns. The fatigue isn't linearly carried over, if you take your bicep curls to failure you'll still be able to do tricep extensions somewhat regularly unless you're very short of breath.

[glow]

Very true, the more energy you have, the better you can progressively overload.

[chungus]

I don't have time to rest fully between all eccercises. I do supersets not because they're better for muscle growth, but because I got other stuff to do and can't spend hours every day at the gym.

[ianrholmes]

I agree but at the same time I’ve found working opposing muscle groups (for example chest and back, bicep and triceps or quads and hamstrings (for accessory lifts like leg curls/extensions only on the last one as if not you’d definitely run out of energy)) I don’t get fatigued as fast and sometimes even feel as if the weight is lighter moving onto the second lift. For me the time savings are worth it, from training at different resistance curves (lengthened/shortened positions) to training opposing muscles, supersets have allowed me to reduce my time in the gym while still making gains. I’d recommend them!

[creatineenjoyer]

This is very good advice. Supersetting is good only for cardio gains and only once in a blue moon when you dont have time do to a normal high quality workout

[martingamer]

Basically every study on agonist-paired sets suggests they're equally effective for muscle growth as straight sets.

[DontShowTheTapes]

I do what my body and mind tells me to do and most often it leads to super sets!

[EA-pswc]

I hear you but i feel like the fatigue isn't really that bad if you program correctly. I usually only superset my bodyweight exercises and smaller muscle groups, and for the main exercise I will do it on its own. After awhile you get used to it and it doesn't really tire you out as much as you would think.

[maxcenevil]

Super sets are very effective you just need proper rest time. You can stagger the sets by waiting a minute after the first set been starting your second set. Waiting another minute then going back to the original exercise.

[Athanasios_]

you dont particularly need to go in the second excercise without a quick rest, you could rest for 30 seconds and you will be absolutely fine without systemic fatigue, especialy on isolations

[dar]

Bicep curls won't build systemic fatigue unless it's heavy cheat curls.

The dips however will accumulate systematic fatigue as it is a compound move.

[malcolmd]

That’s literally the only time I superset, with a different exercise within the same muscle group to save time

[ryandeffley]

I'm more into exercise rotating. Say I'm doing standing barbell OHP and weighted pullups. I'll do my first set of OHP, wait 90 sec, do my first set of weighted pullups, wait 90 secs, set number 2 of OHP, etc..

This speeds up workouts considerably, but it's also way better for strength than traditional supersetting. Like when I've done the first set of each and go back to set 2 of OHP, my pressing muscles are fully rested since the first OHP was over three min prior.

It's an especially awesome way to train if you're doing full body workouts because you can always switch between opposing muscle groups. Especially if you're doing an upper and lower rotation. It honestly shaves a good 15-20 min off a session and doesn't negatively impact sets.

[hannes]

Im only doing supersets sometimes when I have an appointment and not enough time left in the gym. But it always didnt feel right for me because I get too fatigued and I cant put my entire focus on one muscle(group) and exercise, which is really important to me (to focus hard on one specific exercise even between the sets)

[Spike]

How are you getting fatigued from bicep curls. Doing a set of curls and then waiting 3 mins is a waste of time. If you're too fatigued to superset it with something like calves, forearms, triceps etc. then your cardio is just trash.

[normalperson]

What the actual fuck, were those machine dips? Why?