Supersets are two exercises in an exercise program paired together so that the sets are completed back to back usually with minimal rest in between.

“If you spend too much time thinking about a thing – you’ll never get it done” – Bruce Lee

This results in greater amount of exercise volume being completed for less duration of time in gym

Other than time efficiency, we can strategically pair certain exercises together to create other benefits

The three supersets I like to implement can be categorised as:

1) Amplifiers

2) Distractors

3) Metabolisers

Amplifying supersets are when one exercise potentiates the paired exercises so that greater stimulus is achieved. Contrast sets and Antagonistic supersets tend to elicit this potentiating effect (i.e. BB Back Squat paired with a vertical jump)

Distractor supersets are used to encourage longer rest times from high neural output exercises (i.e. heavy squats or cleans). Utilising a lower demanding exercise like a mobility drill or loading a smaller muscle (calf) prolongs rest times between high neural bouts while still achieving other beneficial adaptations.

Metaboliser superset targeting the same muscle group to further increase metabolic demands. Drop Sets & Mechanical Advantage strategies can be used to achieve this effect and may be useful to promote hypertrophy during the rehab process or in GPP.