• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • Strength
    • Best Home Gym Machines
      • Best Functional Trainers
      • Best Squat Racks
      • Best Budget Home Gym Equipment
      • Best Cable Machines
      • Best Weight Benches
      • Best Smith Machines
      • Best Smart Home Gyms
    • Best Barbells
      • Best Budget Exercise Bikes
      • Best Budget Barbells
      • Best Powerlifting Barbells
      • Best Barbells For Women
    • Best Kettlebells
      • Best Adjustable Kettlebells
    • Best Dumbbells
      • Best Adjustable Dumbbells
    • More Strength Equipement
      • Best Resistance Bands
      • Best Weight Plates
      • Best Bumper Plates
      • Best Slam Balls
      • Best Weighted Vests
      • Best Weight Sleds
      • All Other Strength Equipment
    • Training
      • Exercise Guides
        • Deadlift
        • Bench Press
        • Back Squat
        • Overhead Press
        • Lat Pulldown
        • Shoulder Exercises
        • Chest Exercises
        • Ab Exercises
        • Quad Exercises
        • Biceps Exercises
      • Training Guides
        • Beginner’s Guide to the Gym
        • How to Build Muscle
        • Guide to Muscle Hypertrophy
        • How to Train on a Cut
      • Workouts
        • Back Workouts
        • At-Home Workouts
        • Chest & Back Workouts
        • Full-Body Workout
        • HIIT Workouts
        • Bodybuilding Workouts
        • Farmer’s Carry Workouts
      • Programs
        • 5×5 Program
        • Bodybuilding Programs
        • Push-Up Program
        • Pull-Up Program
        • 5/3/1 Program
        • Powerbuilding Program
        • German Volume Training
        • Build Your Own Program
    • News
      • CrossFit
      • Strongman
      • Bodybuilding
      • Powerlifting
      • Weightlifting
      • HYROX
    • Individual Strength Equipment Reviews
  • Nutrition
    • Best Protein
      • Best Protein Powder for Men
      • Best Whey Isolate Protein Powders
      • Best Protein Powder For Women
      • Best Tasting Protein Powders
      • Best Protein Bars
      • Protein by Goal
        • Best Mass Gainer
        • Best Protein Powder for Weight Loss
        • Best Protein Powder for Weight Gain
        • Best Protein Powder for Muscle Gain
      • Protein by Diet
        • Best Egg White Protein Powder
        • Best Keto Protein Powder
        • Best Organic Protein Powder
        • Best Vegan Protein Powders
    • Best BCAA’s
      • Best BCAA’s for Women
    • Best Fat Burners
      • Best Non-Stim Fat Burners
      • Best Fat Burners For Men
      • Best Curved Treadmills
      • Best Fat Burners For Women
    • Best Pre-Workouts
      • Best Non-Stim Pre-Workouts
      • Best Pre-Workout for Women
      • Best Pre-Workouts for Men
      • Strongest Pre-Workouts
    • Best Creatine
      • Best Creatine Gummies
      • Best Creatine For Women
      • Best Creatine for Men
    • Other Nutrition Products
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Electrolyte Supplements
      • Best Greens Powder
        • Best Greens Powder for Pregnancy
      • Best Meal Delivery Services
        • Best Budget Meal Delivery Services
        • Best Vegan Meal Delivery Service
        • Best Healthy Meal Delivery Service
        • Best Meal Delivery Service for Weight Loss
        • Best Paleo Meal Delivery Services
        • Best Multivitamins for Women
        • Best Multivitamins for Men
        • Best Supplement Stacks
        • Best Multivitamins
    • Guides
      • Diets
        • Carb Cycling
        • Vertical Diet
        • Reverse Dieting
        • Carnivore Diet
        • Ketogenic Diet
        • Intermittent Fasting
        • IIFYM Diet
      • Muscle Gain
        • How to Dirty Bulk
        • Go From Cutting to Bulking
        • Eat These Carbs
        • How to Eat for Muscle
      • Fat Loss
        • Macros for Fat Loss
        • Calorie Deficits
        • Natural Fat Burners
        • Cut 2 Pounds Weekly
      • Supplement Guides
        • Pre-Workout
        • Whey Protein
        • Mass Gainers
        • Greens Powders
        • Creatine
        • BCAAs
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
    • Individual Supplement Reviews
  • Conditioning
    • Best Treadmills
      • Best Manual Treadmills
      • Best Compact Treadmills
      • Best Budget Treadmills
      • Best Treadmills Under $2000
      • Best Treadmills Under $1000
      • Best Treadmills For Tall People
      • Best Commercial Treadmills
      • Best Under Desk Treadmills
    • Best Rowing Machines
      • Best Water Rowing Machines
      • Best Budget Rowing Machines
      • Best Compact Rowing Machines
      • Best Foldable Rowing Machines
      • Best Air Rowing Machines
    • Best Exercise Bikes
      • Best Recumbent Bikes
      • Best Folding Exercise Bikes
      • Best Exercise Bikes For Seniors
      • Best Air Bikes
    • Best Ellipticals
      • Best Budget Ellipticals
      • Best Compact Ellipticals
      • Best Rear Driving Ellipticals
      • Best Ellipticals For Seniors
      • Best Under Desk Ellipticals
      • Best Ellipticals Under $1000
    • Other Conditioning Products
      • Best Jump Ropes
      • Best Plyometric Boxes
      • Best Speed Sleds
      • Best Agility Ladders
      • Best Vertical Climbers
      • Best Commercial Stair Climbers
      • Best Affordable Stair Climbers
    • Individual Cardio Equipment Reviews
  • Recovery
    • Best Cold Plunges
    • Best Saunas
      • Best Infrared Sauna
    • Best Massage Guns
      • Best Mini-Massage Guns
    • Best Compression Boots
    • Best Back Massagers
    • Best Massage Chairs
    • Other Recovery Tools
      • Best Inversion Tables
      • Best Vibrating Massage Rollers
      • Best Massage Balls
      • Best Ice Wraps
      • Best Foam Rollers
    • Recovery Guides
  • Fitness Accessories
    • Fitness Tech
      • Best Fitness Apps
        • Best Weightlifting Apps
        • Best Workout Programs
        • Best Cycling Apps
        • Best Treadmills Apps
        • Best Workout Streaming Services
        • Best Workout Apps
        • Best Running Apps
    • Best Bluetooth Earbuds
    • Best Digital Scales
      • Best Smart Scales
    • Best Fitness Trackers
      • Best Heart Rate Monitors
      • Best Pedometers
      • Best Stopwatches
    • Apparel
      • Best Running Shoes
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Gym Shorts
      • Best Sports Bras
      • Best Trail Running Shoes
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
      • Best Lifting Chalk
      • Best Dip Belts
      • Best Pull Up Assist Bands
      • Best Lifting Belts
  • Community Forum
Home » Training Guides » 5 Types of Supersets and When to Use Them

5 Types of Supersets and When to Use Them

There are a few different types of supersets — which is right for your goals?

Written by Shane McLean
Last updated on July 26th, 2023

Who doesn’t love supersets?

You can pair almost any two exercises together to build muscle, lose fat or bring up a lagging body part. Not only that, you’ll do more work in less time and hit the showers early while the gym bunnies are busy taking their Instagram selfies.

If supersets are not a part of your routine, it’s definitely worth putting them in because your results are waiting.

Here is the lowdown on supersets and why they should be a regular part of your training.

pushup
Shutterstock / prostock-studio

Advantages of Supersets

  • Increase the efficiency of your training because you’re reducing the rest intervals between exercises. (Just make sure you have all the equipment you need beforehand.)
  • Having reduced rest periods will increase intensity of your training by performing more work in less time.
  • Great for bringing up a lagging body part and for building muscle.

However, supersets aren’t meant for every goal.

Disadvantages of Supersets

  • In some scenarios, an increase in intensity can lead to a drop in performance and compromised technique.
  • It’s difficult to juggle different weights for different exercises. Monopolizing the equipment in a busy gym may lead you to being unpopular.
  • As good as the they are for hypertrophy and fat loss, they’re not the most ideal way to build strength.
Berkomaster/Shutterstock

5 Superset Types With Training Examples

The types of supersets you use depend on your current goals, whether you’re a beginner or advanced trainee, and on how much time you have to train. Here are 5 superset types that you can use right now to take your training to the next level.

1. Post-Exhaustion Supersets

This takes muscle discomfort to a new level. You combine a compound exercise with an isolation exercise afterwards to exhaust all the muscle fibers in a certain muscle group.

Why: Ideal for bringing up a lagging body part. However, make sure the compound move trains the muscle you’re going to isolate.

Quads

1A. Squat variation

1B. Leg extensions 12-20 reps

Hamstrings

1A. Hip hinge variation

1B. Stability ball hamstring curl 12-15 reps

Chin-Up Guide

Biceps

1A. Chin up variation

1B. Zottman curl 10-15 reps

Triceps

1A. Diamond push-ups

1B. Overhead triceps extensions 12-20 reps

Note: The isolation move can be done first to change things up.

Dumbbell Bench Press Ultimate Guide
Dumbbell Bench Press Ultimate Guide

2. Compound Supersets

This is an advanced method because heavier weights are being used in both exercises on the same body part, which can lead to muscular fatigue and drop in performance and technique.

Why: However, these are great for hypertrophy, if you can stand the pain.

Chest

1A. Barbell bench variation

1B. Single arm bench press

Back

1A. Pull ups

1B. Single arm seated row

Goblet Squat Guide

Legs: Squat Focus

1A. Barbell squat variation 3-6 reps

1B. Dumbbell jump squats (use 10-25% of your body weight) 3- 6 reps

Legs: Hinge Focus

1A. Romanian deadlift

1B. Barbell hip extensions

3. Isolation Supersets

You can save time because you’re working a smaller muscle group in the (almost) same amount of time as you’d spend doing a standard lift-rest scheme, plus all the focus is on one muscle group, helping you feel the burn.

Why: Great for bringing up a lagging body part or a weaker muscle that could be hindering your performance in a compound exercise. For example, weaker triceps hindering lockout in the bench press.

Barbell-Curl-Exercise-Guide-Flex-at-Top-1024x768

Biceps

1A. Incline biceps curl

1B. Concentration curl

Shoulders

1A. Lateral raise variation

1B. Band pull aparts (high reps)

Tricep Pushdown
BLACKDAY / Shutterstock

Triceps

1A. Triceps (rope) pulldown

1B. Skull crushers

Glutes

1A. Single leg hip extensions

1B. Lateral band walk

4. Lower/Upper Body Supersets

Relatively speaking, this is the least taxing of all the techniques listed so far because you’re working two completely unrelated muscle groups. These are great for full rest and recovery of a muscle group and for full body workouts when time is an issue.

Why: These are best used for full body workouts or full body splits and are ideal for beginner trainees and fat loss.

Upper and Lower Push

1A. Squat variation

1B. Barbell bench press

Lower Push + Upper Pull

1A. Barbell squat variation

1B. Chin ups

Lower and Upper Push

1A. Barbell hip thrust

1B. Floor press

Upper Push + Pull

1A. Barbell push press

1B. Chin ups

squat barbell
sportpoint/Shutterstock

5. Strength and Mobility Supersets 

A strength exercise done for heavier weight and lower reps combined with a mobility exercise to help improve your technique and recovery.

Back Strength + Hip Mobility

1A. Deadlift variation

1B. Hip flexor mobilization

Shoulder Strength + Forearm Mobility

1A. Shoulder press variation

1B. Forearm wall slides

Leg Strength + Ankle Mobility

1A. Barbell squat variation

1B. Rocking ankle mobilization

Chest Strength + Mid-Back Mobility

1A. Barbell bench press

1B. Thoracic extensions

Wrapping up

Supersets are an efficient way to train and are used in a many ways to match your goals. Pair exercises wisely for great results and enjoy the extra time you’ll save.

Featured image via prostock-studio/Shutterstock

About Shane McLean

Shane McLean is a Certified Personal Trainer who’s worked with a wide variety of clients, from the general population client all the way to ex-Navy seals and college athletes.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap