These are three of the many workouts in our workout tracker, StrengthLog. Feel free to do overhead presses instead of bench presses for variation. You can easily do it in less than 20 minutes.
Rest only as long as you need to move between exercises within a superset, then rest ~2 minutes between supersets. Combine it with the squat + pull-up superset above, and you have a full body workout in four exercises and record time. For example, while pre-exhaust supersets are ideal for bodybuilders, they are much less useful for powerlifters, who will get more from something like lazy supersets. But, because you’ll be using an entirely different energy system and set of muscles, you’ll still recover between sets of strength training.
These are also referred to as agonist supersets. Below I’ve outlined 8 different ways to use supersets, and you’ll see examples of supersets for each of these superset types/uses. If so, would you mind sharing it on Facebook so your friends can learn more about the right, and wrong, ways to use supersets? To do this, you simply alternate between "agonist" and "antagonist" muscle groups, like the biceps and triceps, resting a minute or two in between each set. This is why research shows it’s best to do your heavy, compound sets in a row, with no other exercises in between, and then use antagonist paired sets for your isolation exercises.
Those are my 8 favorite supersets, all chosen for a different reason. However, if you want to stick to the true definition of a superset with just two exercises, the more advanced would stick to the Pancake Pushup and the Dive Bomber Pushup. Yes, it feels like it’s going to explode at this point, but that is the premise behind supersets. Well, I prefer the superset I’m about to show you because it will allow us to hit the chest muscles in a different way with just a single dumbbell.
Drop sets, reverse pyramids, forced reps and German Volume Training are just some of the training systems you can use to get more from your workouts. This program is built around supersets. Supersets give your body a great cardio fat burning stimulus, but also help you build muscle too. That’s because we’re hitting you hard with some easy-to-perform supersets. Weeks 5-8 sees you follow a similar whole-body approach, but with some changes in exercise order, that see you challenging your cardio as much as your muscles. Well-planned strength training hits the issues of muscle loss, health risk and belly fat right at the root. His programs produce "next level" achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.
For example, the accumulation of fatigue may impair performance on subsequent sets, particularly in compound lifts that demand high neuromuscular coordination. This continuous load forces the muscle to recruit more motor units, especially as fatigue sets in, thereby engaging high-threshold motor units that are critical for muscle growth. Over the decades, what began as a bodybuilding convenience has become a nuanced tool employed by strength coaches, physical therapists, and exercise scientists. However, this type of training should not be considered as a main routine, but as a complement to make the most of the exercises. Supersets offer several training benefits if done correctly. The key is to do no more than 15 repetitions per exercise and to take minimal rest at the end of the set.
Most superset variations are good for endurance and hypertrophy, but only a couple of them are suitable for building strength and power. Like so many things in bodybuilding and strength training, there are no hard and fast rules, but only guidelines that are open to interpretation. Simply apply the correct training parameters to your workouts, and you’ll make the progress you want. For example, if you usually rest 90-seconds between sets, just do seconds. Instead of sitting and waiting for your recovery time to pass, you do a short burst of cardio instead.
HisHealthMag is the ultimate online destination for accurate, current information about men’s health, fitness, and overall well-being. This pairing encourages muscle growth while supporting cardiovascular efficiency and energy system development. This condensed format also maintains cardiovascular engagement, contributing to overall conditioning. Functional hypertrophy isn’t just about size—it’s about developing usable, sport-relevant muscle. For instance, pairing a kettlebell swing with a single-arm overhead press challenges both power output and shoulder integrity.

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