Super Set System
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Two exercises performed in rapid succession with little or no rest — either for antagonistic muscle pairs or for the same muscle group.
Detail
Super-setting has evolved into two types of programs.
The first approach uses two exercises for two groups of antagonistic muscles. Examples include arm curls immediately followed by triceps extensions, or leg extensions immediately followed by leg curls.
The second type uses one set of several exercises in rapid succession for the same muscle group or body part. An example is one set of each of the following: lat pull-downs and seated rows.
Both types of super-setting involve sets of 8 to 10 repetitions, with little to no rest between sets and/or exercises. Super-setting is a popular program among bodybuilders, suggesting its benefits for muscular hypertrophy (Fleck & Kraemer, 1997).
A handwritten annotation in the source marks this system "(A)" — Advanced (with an example sketched alongside: doing a bench press then immediately a pec deck).
Key facts
- Type 1: antagonistic muscle pairs (e.g., curls then triceps extensions; leg extensions then leg curls).
- Type 2: same muscle group in rapid succession (e.g., lat pull-downs then seated rows; bench press then pec deck, per a source annotation).
- Both: 8–10 reps per set, little to no rest.
- Popular with bodybuilders; suggested benefit for hypertrophy.
- Marked Advanced in the source (handwritten annotation).
Connections
- push-pull — related agonist/antagonist pairing concept.
- muscle-hypertrophy — the suggested benefit.
- muscle-balance — antagonist supersets promote balanced development.
- rest-between-sets — defined by very short rest.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.