Superset key numbers
| Parameter | Value | Source |
|---|---|---|
| Exercises | 2, for different muscle groups: opposing muscles (biceps and triceps, chest and back) or upper and lower body | SmartWorkout naming rule; pair types: Zhang et al. 2025 |
| Rest between exercises | 0-20 s, as long as it takes to move | our practice |
| Rest after the pair | 60-90 s for isolation pairs, about 2 min for multi-joint pairs | 2 min: Behenck et al. 2022; 60-90 s is our practice |
| Rounds | as many as each exercise has sets, usually 3-4 | our practice |
| Session time | about 37% shorter than the same sets done separately | meta-analysis of 19 studies (Zhang et al. 2025) |
| Reps and tonnage | similar to regular sets; antagonist pairs often give more reps | same meta-analysis |
Superset vs compound set and other exercise groups
A superset is two exercises for different muscle groups, and two exercises for the same muscle group are a compound set. The table gives the names of larger groups.
| Exercises in the group | All share a main muscle group | No shared main muscle group |
|---|---|---|
| 2 | Compound Set | Superset |
| 3 | Tri-Set | Circuit |
| 4+ | Giant Set | Circuit |
An exercise's main muscle group is one it works at 70 points out of 100 or more, within 10 points of its most worked group. The three heads of the deltoid count together as shoulders.
All these names describe exercise groups done in alternation, with rest only after the whole round. Many guides and some studies call any pair of exercises a superset, and any group of three or more a giant set; in SmartWorkout the name depends on whether the exercises share a main muscle group.
An antagonist superset pairs opposing muscles; a so-called agonist superset, two exercises for the same muscle, is a compound set.
Compound set
A compound set is two exercises for the same muscle group; the page on compound sets covers when it makes sense. Pre-exhaust is a compound set too, e.g. the machine chest fly before the barbell bench press. A shoulder superset pairs the shoulders with another muscle group, e.g. Seated Dumbbell Shoulder Press + Wide Grip Lat Pulldown.
Tri-set
A tri-set is three exercises for the same muscle group in one round, e.g. three chest exercises.
Giant set
A giant set is four or more exercises for the same muscle group in one round.
Circuit
A circuit, as in circuit training, is three or more exercises in a row with rest only after the whole round, when they don't all train the same main muscle group. Each set still counts toward the weekly sets of its own muscle group.
When supersets are worth it
Supersets don't build more muscle than regular sets. They give a similar result in less time, because the second exercise fills the rest period of the first. They cost more effort during the workout, mostly breathlessness and perceived fatigue. Perceived recovery after the workout was similar in the meta-analysis (Zhang et al. 2025), although in 14 rugby players jump performance may still have been lower a day later (Weakley et al. 2017).
| Situation | What to do |
|---|---|
| For hypertrophy | supersets on accessory exercises; in a 10-week study, muscle mass grew in both groups with no difference (Iversen et al. 2024) |
| For strength in your main lift | do heavy sets, from about 80% 1RM, early in the workout (the 2026 ACSM position stand). If you pair the lift with an exercise for another muscle group, rest a full 3 minutes after the pair and end your sets short of failure; after 10 weeks of supersets, the lat pulldown went up 5.2 kg less than with regular sets, while the bench press and leg press went up about the same (Iversen et al. 2024) |
| Short on time | pairs for most of the workout: push with pull, or upper with lower body |
| Your first months of training | supersets are fine, but do multi-joint pairs on machines and cables (Iversen et al. 2021) |
For example, 4 sets of leg curls and 4 sets of leg extensions with 90 s rest take about 16.5 minutes done separately and about 11.5 as a superset, if a set lasts 45 s and the move between machines 15 s.
How to do a superset
- Pick two exercises for different muscle groups, ideally opposing ones: leg curl and leg extension, push and pull, biceps and triceps.
- Set up both stations and weights before the first round, e.g. on a cable crossover, a straight bar on the low pulley and a rope on the high one.
- Do a set of the first exercise to RIR 1-2 (2-3 in your first months) and start the set of the second within 20 s.
- After the second exercise, rest 60-90 s for an isolation pair and about 2 minutes for a multi-joint pair (rest between sets); if you clearly lose reps in the next round, rest longer.
- Repeat the round as many times as each exercise has sets, usually 3-4.
- Log weight and reps for each exercise separately and add to them as with regular sets (progressive overload); compare results with your last superset, not with a workout without the pair.
Superset examples with weights and reps
| Pair | Round | RIR | Rest after the pair |
|---|---|---|---|
| Seated Leg Curl + Seated Leg Extension Machine | 40 kg × 12, straight into 50 kg × 12 | 1 | 90 s |
| Bar Cable Biceps Curl + Rope Triceps Pushdown | 25 kg × 10, straight into 25 kg × 12 | 1 | 90 s |
| Dumbbell Bench Press + Chest Supported Machine Row | 26 kg dumbbells × 10, straight into 60 kg × 10 | 2, then 1 | 120 s |
In the free 3-day push pull legs plan for intermediate lifters, the leg curl and leg extension pair comes near the end of leg day, before calf raises: 4 rounds of 10-15 reps. It's the longest workout in the plan, and the superset shortens it without cutting sets. Leg curls go before leg extensions because in that order lifters did more work at a lower perceived effort (Balsamo et al. 2012).
Best exercise pairs for supersets
Supersets suit exercises for opposing muscles or for upper and lower body that don't both tire your grip or lower back, ideally on equipment standing next to each other.
| Good pair | Why |
|---|---|
| Seated Leg Curl + Seated Leg Extension Machine | opposing muscles, and the two machines usually stand side by side |
| Bar Cable Biceps Curl + Rope Triceps Pushdown | one cable crossover with two pulleys |
| Dumbbell Bench Press + Chest Supported Machine Row | push and pull; the chest pad on the machine takes load off your lower back |
| Machine Chest Fly + Machine Reverse Flyes | in many gyms it's one machine: between exercises you move the handles and change the weight, so the switch takes about 30 s |
| Seated Hip Adduction + Seated Hip Abduction | in some gyms one machine with adjustable pads; changing the weight makes the switch longer |
| Compound set, not a superset | Why |
|---|---|
| Dumbbell Lateral Raise + Cable Face Pull | for the group name, SmartWorkout counts the shoulders as one muscle group; in weekly sets they are side and rear delts separately |
| Barbell Biceps Curl + Dumbbell Hammer Curl | two biceps exercises, so it's a compound set, even though people in the gym often call it a "biceps superset" |
| Barbell Squat + Romanian Deadlift | both have the glutes as a main muscle group and load the lower back, and you run out of breath before the muscles tire |
Supersets vs straight sets, circuits and drop sets
A superset differs from straight sets, compound sets, circuits and drop sets in how many exercises you do and where the rest falls.
| Superset | Straight sets | Compound set | Circuit | Drop set | |
|---|---|---|---|---|---|
| Exercises | 2 for different muscle groups | 1 | 2 for the same muscle group | 3 or more, not all for the same muscle group | 1, with a lighter and lighter weight |
| Rest | after both exercises | after every set | after both exercises | after the whole round | after the last drop |
Common mistakes
- A compound set when you only want to save time. Two exercises for the same muscle group back to back are a compound set. Tonnage drops in it (Zhang et al. 2025), and a muscle damage marker rose almost twice as much as when an exercise for another muscle group came between them (Brentano et al. 2017), so recovery takes longer. For a superset, pick an opposing muscle group or one from the other half of the body.
- A pair with a shared weak link. A press with a triceps exercise, a pull with a biceps exercise, or a Romanian deadlift with an overhand barbell row are formally supersets, but in each pair both exercises tire the triceps, biceps or lower back, so the weight drops on the second one. Pick pairs without such a shared link, e.g. the dumbbell bench press with the chest supported machine row.
- One minute after a multi-joint pair. With 1 minute of rest after pull-and-press pairs, lifters did less work than with 2 or 3 minutes (Behenck et al. 2022). After such a pair, rest about 2 minutes, and 3 when the pair includes a heavy lift you want to get stronger on.
- Counting a round as one set. The 2026 ACSM position stand counts sets separately for each exercise, so 3 rounds of a chest and back pair are 3 sets for chest and 3 for back. You can add up each muscle group's week in the sets per muscle group calculator, and the page on how to count sets gives the rules.
What the research says
Studies compare supersets with regular sets of the same exercises; the certainty ratings are our assessment. SMD is the effect size: a value below zero means less with supersets than with regular sets.
| Claim | What studies show | Certainty |
|---|---|---|
| They save time | yes, about 37% in the meta-analysis (result above); roughly half when the whole workout is antagonist pairs (Iversen et al. 2021) | high |
| You do the same work | overall yes (SMD -0.03 for reps, 0.05 for tonnage); antagonist pairs give more reps (SMD 0.68), same-muscle pairs less tonnage (SMD -1.08); a whole workout in pairs gave about 4% less work (Andersen et al. 2022) | moderate |
| They build muscle just as well | similarly (SMD -0.05), but in only 2 studies, one of them with a same-muscle pair | low |
| Strength grows just as well | similarly in the meta-analysis (3 studies); with heavy multi-joint lifts, the lat pulldown improved more slowly (result above); full squats and bench presses in alternation, with the same rest between sets and a moderate weight, gave the same strength gains (García-Orea et al. 2023) | low to moderate |
| They're more tiring | yes: higher perceived effort (SMD 0.77) and blood lactate; perceived recovery similar (SMD 0.32); in 14 rugby players, jump performance may still have been lower after 24 h (Weakley et al. 2017) | moderate |
| They burn more calories | per minute, yes; over a whole workout with the same work, about the same, with slightly more after the workout (Kelleher et al. 2010) | low |
| Study | Type and sample | Result | Limitation |
|---|---|---|---|
| Zhang et al. 2025 | meta-analysis, 19 studies (16 with pairs for different muscle groups), 313 people, including 3 long-term studies | results in the claims table | mostly young trained men |
| Iversen et al. 2024 | randomized trial, 10 weeks: leg press, bench press, lat pulldown, row | lat pulldown result above; body composition no different between groups | heavy multi-joint exercises only; muscle estimated from a body composition measurement |
| Behenck et al. 2022 | 18 men, antagonist pairs, rest after the pair of 1, 2 or 3 min or self-selected | 1 min: the least work but the most work per minute of training; 2 min: the compromise | one workout per variant |
It's unknown whether supersets give the same muscle growth in programs lasting many months; most studies are single workouts in young men.
What SmartWorkout logs show
Lifters in our logs, mostly in Poland, pair biceps with triceps most often, and the time they save usually goes into extra sets rather than a shorter workout. Every number is based on at least 50 people.
How to log a superset in SmartWorkout
You log a superset in SmartWorkout as an exercise group: in the workout log, in templates and in plans.
- On the workout screen, tap “Add Superset”.
- Select Seated Leg Curl and Seated Leg Extension Machine and confirm; both go into the workout as one group.
- In the set sheet (“Set rest timer”), give the leg curl sets 0 s and the leg extension sets 90 s. The timer starts only after the second exercise, because it doesn't run at 0 s.
- Do the sets in alternation and confirm each one separately.
From version 5.2 the button is called “Add Exercise Group”, and SmartWorkout names the group itself by the rule in the table above.
Each working set in a superset counts toward weekly sets like a regular one: 1 set for the main muscle group and 0.5 for a secondary one. You can't choose Drop set for an exercise in a superset, so do a drop set in an exercise outside the group.
With Premium, you see these sets against the volume zones while you train.
This fragment is a shortened leg day from the free 3-day push pull legs plan. You can paste it through plan import (Workout > My Plans > “+” > “Import plan”) and check it in the preview before saving. Import costs 10 AI credits, so the welcome credits cover it.
DAY: Legs- Barbell Squat | WU 2x5 | 3x6-10 RIR 2 | TEMPO 20X0 | REST 180- Romanian Deadlift | 4x8-12 RIR 2 | TEMPO 3010 | REST 150LINKED:- Seated Leg Curl | 4x10-15 RIR 1 | TEMPO 2011 | REST 0- Seated Leg Extension Machine | 4x10-15 RIR 1 | TEMPO 2011 | REST 90END LINKEDThe help article on supersets, drop sets and warm-up sets explains how groups and set types work in the app.
Log it in SmartWorkout
A free workout log for iPhone and Android: sets, RIR, tempo, exercise groups and plans.
Questions
What does superset mean in the gym?
A superset is two exercises for different muscle groups done back to back with no rest; you rest only after both. The most common pairing is opposing muscles, such as biceps and triceps.
What's the difference between a superset and a compound set?
A superset pairs two different muscle groups, a compound set two exercises for the same one. A superset saves time without costing you weight on the bar; a compound set tires one muscle group harder, but you lift less on the second exercise.
Are supersets good for hypertrophy?
Yes, on accessory exercises: in the few long-term studies, muscle grew about as much as with regular sets, and the workout was shorter. Do your main barbell lift early in the workout; if you put it in a pair, don't cut the rest between its sets.
What is a good biceps and triceps superset?
The simplest one uses a single cable station: bar cable biceps curls and rope triceps pushdowns, 3-4 rounds of 10-12 reps with 90 s rest after the pair. Dumbbell hammer curls paired with cable overhead triceps extensions work the same way.
How long should you rest between supersets?
Between the two exercises, only as long as it takes to move. After a pair of machine or cable exercises rest 60-90 s, after a pair of multi-joint exercises about 2 minutes; you then come back to the first exercise after almost 3 minutes.
Is a lateral raise and front raise superset a real superset?
In SmartWorkout it's a compound set, because both exercises train the shoulders. A shoulder superset pairs a shoulder exercise with another muscle group, e.g. a seated dumbbell shoulder press with a wide grip lat pulldown.
See also
- Compound sets in lifting: two exercises for one muscle, back to backA compound set is two exercises for the same muscle group done back to back without rest; three make a tri-set, four or more a giant set. In studies, the same workout done this way took 36-48% less time than straight sets with rest after every set, and muscles grew no more than with straight sets.
- Circuit training for strength: how to build a gym circuitCircuit training (a circuit) is 3 or more exercises, not all for the same muscle group, done one after another in rounds with a short move between stations. In two 8-week studies in trained lifters, circuits with sets close to failure built strength and lean mass about as well as straight sets, in less time.
- Drop sets: what they are, how to do them and how much weight to dropA drop set (also called a strip set or descending set) is a set taken to or near failure, then continued without rest after cutting the weight by about 20-30%. In meta-analyses, drop sets built about as much muscle as regular sets in less time. One drop on the last set is usually enough.
- Rest between sets: how long to rest for hypertrophy, strength and fat lossRest between sets (rest interval) is the time from the end of one set to the start of the next. For hypertrophy, 1.5-2 minutes is usually enough, 2-3 minutes on heavy lifts and 3-5 minutes for sets of 1-5 reps. In a meta-analysis of 9 studies, rests shorter than a minute produced slightly less muscle.
- Training volume: what it is and what MEV, MAV and MRV meanIn hypertrophy training, training volume is the number of working sets a muscle group gets per week. In a meta-analysis of 67 studies, growth was measurable from about 4 weekly sets, with each extra set adding less; the 2026 ACSM position stand links 10 or more weekly sets to more growth.
- How to count sets per muscle group: direct, indirect and warm-up setsCounting sets per muscle group (fractional set counting) means adding up a week's working sets: 1 for the muscle that mainly does the movement, 0.5 for a muscle that clearly assists, 0 for warm-up sets. In a meta-analysis of 67 studies, this matched muscle growth better than counting assisting muscles as 1 or 0.
- Intensity techniques in lifting: which work, what they cost and when to use themIntensity techniques (also called advanced training techniques) extend a set or cut the rest, as drop sets, rest-pause and supersets do. In meta-analyses with similar work they built no more muscle than straight sets, but supersets, drop sets and rest-pause cut session time by a third or more.
Sources
- Zhang X, Weakley J, Li H, et al. Superset Versus Traditional Resistance Training Prescriptions: A Systematic Review and Meta-analysis Exploring Acute and Chronic Effects on Mechanical, Metabolic, and Perceptual Variables. Sports Med. 2025;55(4):953-975.
- Behenck C, Sant'Ana H, Pinto de Castro JB, et al. The Effect of Different Rest Intervals Between Agonist-Antagonist Paired Sets on Training Performance and Efficiency. J Strength Cond Res. 2022;36(3):781-786.
- Iversen VM, Norum M, Schoenfeld BJ, et al. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 2021;51(10):2079-2095.
- Iversen VM, Eide VB, Unhjem BJ, et al. Efficacy of Supersets Versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial. J Strength Cond Res. 2024;38(8):1372-1378.
- Currier BS, D'Souza AC, Singh MAF, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
- García-Orea GP, Rodríguez-Rosell D, Ballester-Sánchez Á, et al. Upper-lower body super-sets vs. traditional sets for inducing chronic athletic performance improvements. PeerJ. 2023;11:e14636.
- Balsamo S, Tibana RA, Nascimento DC, et al. Exercise order affects the total training volume and the ratings of perceived exertion in response to a super-set resistance training session. Int J Gen Med. 2012;5:123-127.
- Brentano MA, Umpierre D, Santos LP, et al. Muscle Damage and Muscle Activity Induced by Strength Training Super-Sets in Physically Active Men. J Strength Cond Res. 2017;31(7):1847-1858.
- Andersen V, Fimland MS, Iversen VM, et al. A Comparison of Affective Responses Between Time Efficient and Traditional Resistance Training. Front Psychol. 2022;13:912368.
- Weakley JJS, Till K, Read DB, et al. The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. Eur J Appl Physiol. 2017;117(9):1877-1889.
- Kelleher AR, Hackney KJ, Fairchild TJ, et al. The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. J Strength Cond Res. 2010;24(4):1043-1051.