How to use supersets and compound vs isolation movements in your strength training program

Supersets are a great way to add intensity to your strength training program and increase muscle growth in a time-efficient way. They involve performing two exercises back-to-back without rest in between. This not only increases the overall volume of work done in a shorter amount of time, but it also helps to increase blood flow to the working muscles and improve muscle endurance. I have discussed supersets a bit in my post about minimalist training.

There are two types of supersets: agonist supersets and antagonist supersets. Agonist supersets involve working the same muscle group, such as performing a set of bicep curls followed immediately by a set of hammer curls. Antagonist supersets involve working opposing muscle groups, such as performing a set of chest press followed immediately by a set of pull-ups.

To incorporate supersets into your strength training program, start by selecting two exercises that work different muscle groups or work the same muscle group in different ways. For example, you could do a set of leg press followed by a set of lunges, or a set of barbell rows followed by a set of pull-ups.

Perform the first exercise for the desired number of reps and then immediately move on to the second exercise without any rest in between. Once both exercises have been completed, take a rest period before repeating the superset.

It's important to note that doing supersets can be intense, so it's important to start with a weight that is appropriate for your current fitness level.

Squat x Reverse Dumbbell Lunge Superset. This is an example of an agonist superset using compound-compound movements.

Another variable to consider is the type of movements you are combining in your supersets (i.e. compound vs isolation movements).

Compound movements involve multiple muscle groups and joints working together, such as the squat, deadlift, and bench press. Compound exercises allow you to work multiple muscle groups at the same time, which can help increase muscle growth and improve overall strength.

Isolation movements, on the other hand, focus on a single muscle group and involve only one joint, such as the bicep curl, tricep extension and leg extension. Isolation exercises can be used in supersets to target specific muscle groups and help increase training volume for any lagging muscle groups.

For example, a superset of compound-compound antagonist movements would be bench press followed by bent over row because both movements involve multiple joints (compound) and antagonize one another (push vs pull). An example of compound-isolation antagonist movement would be bench press (compound-press) followed by a dumbbell bicep curl (isolation-pull).

As a busy person, I generally gravitate to performing antagonist compound-isolation supersets in my own training. This kind of workout is very effective at maximizing the stimulus for adaptation, and limits the amount of time I need to spend exercising.

Finally, it’s important to keep in mind that there is no right or wrong way to train for health and longevity. There are lots of different combinations and styles to chose from regarding programing. I always recommend choosing a style that fits with your goals and you can sustain over the long haul. Supersetting is one tool in your programing toolbox to help you improve your training habits and health. I hope this information is useful for you. Drop me a message on SM or email and let me know if you give supersets a try!

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Twitter: @Ethan_L_Ostrom

Email: ethan@ethanlostromphd.com

Be healthy,

Ethan