You are currently exploring the Fundamentals Library, which is designed to provide a basic overview of the topics that are covered in other longer articles. This article is a part of the Training Methods section.
Set Cadence
The typical cadence when it comes to performing training sets is a sequential order of exercises with specific rest periods between each set.
- A (Set 1)
- Rest
- A (Set 2)
- Rest
- A (Set 3)
- Rest
- B (Set 1)
- …
Our program, however, can include different configurations of linking exercises together. One such technique is the superset, which involves pairing two exercises and performing them right after each other. Supersets can be staggered or compound.
Staggered Supersets
Staggered supersets involve pairing exercises for muscles of different body areas. These include agonist–antagonist supersets, for example quads and hamstrings:
- Quads (Set 1)
- Hamstrings (Set 1)
- Rest
- Quads (Set 2)
- Hamstrings (Set 2)
or agonist–peripheral supersets, where we superset muscles from totally different groups, for example, biceps and calves. The main rationale behind them is simply reducing the time in the gym:
- Biceps (Set 1)
- Calves (Set 1)
- Rest
- Biceps (Set 2)
- Calves (Set 2)
Compound Supersets
Compound supersets involve doing two exercises for the same muscle group. For example performing tricep push‑ups and right after it performing overhead dumbbell tricep extensions.
Sometimes, if there are more exercises than two within that battery, a compound set is called a giant set. The rationale behind this method is again, saving time, as well as potentially increasing the stimulus.
- Preacher Curl (Set 1)
- Pelican Curl (Set 1)
- Barbell Curl (Set 1)
- Rest
- Preacher Curl (Set 2)
- Pelican Curl (Set 2)
- Barbell Curl (Set 2)
A special type of superset is called "pre‑exhaustion". This involves doing a single‑joint exercise and pre‑fatiguing a particular muscle, then moving on to the compound exercise in which that muscle normally works. By pre‑fatiguing it we aim to increase its contribution to the compound lift and make it a weak point, and by its means stimulate it to grow. For example, pre‑fatiguing biceps before the set of pull‑ups should, according to this idea, increase the activation and stimulus to our biceps muscle.
- Lat Prayer (pre‑exhaustion)
- Pull‑ups
- Rest
Alternating Sets
The other specific type of superset is called an alternating set. This is essentially the same as the staggered set, butwith the rest periods that we would normally do in the training session. Instead of the A, B, C, D configuration, we simply perform the sets in an A1, A2, B1, B2 manner, maintaining the same rest period between each set. As a result, we have double the rest time for the muscle group or exercise we are training, while not increasing the time we spend in the gym.
- Biceps (Set 1)
- Rest
- Calves (Set 1)
- Rest
- Biceps (Set 2)
- Rest
- Calves (Set 2)
Physiological Underpinnings
There are a few assumptions on this topic that we can take from exercise physiology. If we take a very short rest between repetitions, we go into the next set with a lot of fatigue. We might suspect that if we're training the same muscle group, it's both CNS and peripheral fatigue. For different muscle groups, it's just CNS fatigue, but it still limits our ability to recruit high‑threshold motor units.
Both of these modalities are probably not the best choice when it comes to building strength, and we could hypothesize that they are not the best for hypertrophy either unless we recognize metabolic stress as a potential factor in hypertrophy. Then the compound superset might have some additional benefits. However, these methods could be used to promote endurance and increase our tolerance to fatigue.
Pre‑exhaustion is based on a false premise, because what actually happens after a pre‑exhaustion set is a decreased contribution of that muscle to the exercise. If we do biceps curls before pull‑ups, we will manipulate our pull‑up technique to use other muscles.
The alternating sets method, which does not include short rest periods, can actually be a very valuable strategy from a physiological standpoint. When you think about it, this method does exactly what it was designed to do: it has the potential to maintain or reduce the overall training time while still providing more rest between each set of the specific exercise. More rest could mean more recovery and better performance. The argument against it is that it could decrease the quality of the set by decreasing our focus from set to set.
What Does Research Say?
The general outlook in the research on this topic is thatcompound sets are probably not a good idea if our goal is strength, hypertrophy, and certainly reducing fatigue. Pre‑exhaustion methods don't seem to be supported by the literature either.
Antagonist–agonist supersets may be the best idea, and indeed some of the studies noted increased performance in the second set of the superset battery. This could be attributed to reduced antagonist co‑activation. For example, if we train biceps and right after we train triceps, then it is likely that the biceps, due to its fatigue, will not produce the opposite torque, and therefore with the same activation of the triceps, the strength result may be better. Of course, this has to be seen in a broader context, and in general I would advise using this method when time is short, and not as a potentiator of gains we can make with a classic cadence.
Recent data has shown that agonist/antagonist supersets reduce training time by 36% without sacrificing hypertrophy, strength, power, or muscular endurance . Most importantly, this study was conducted in trained lifters.
The agonist‑peripheral method could also be valuable for the same reason, but I would not recommend using it for compound movements. For example, I think supersetting the front lever with squats is not a good idea. However, if you choose to do it, do your more important or less tiring exercise first and then move on to the second exercise. It is also crucial to mention that many times practicality will limit this method if we are training in a gym and using some type of equipment.
