When you Google the word superset this is what comes up:
So by terms of the gym, supersets are when two exercises are performed in a row without stopping. There’s no rule saying you have to rush from one exercise to the other. Supersets are not done for time. At first, some find endurance to be an issue, but the more you work at it the better your endurance will get.
There are two options when it comes to supersets. You can do supersets working the same muscle, or you can do supersets by working two different muscle groups.
Some examples of supersets working the same muscles are:
Rear Delts + Lateral Raises
Goblet Squats + Sumo Squats
Deadlifts + Suspended Hamstring Pullins
Crunches + Situps
Some examples of supersets working two different muscles are:
Hammer Curls + Weighted Tricep Dips
Deadlifts + Squats
Bicycle Crunches + Situps
Lateral Raises + Renegade Rows
The best thing about working two different muscle groups with supersets is in between each set the muscle will get a short break.
Supersets are some of my favorite workouts to do. I find that I get the most results out of a good couple of different superset exercises. Some workouts I concentrate on a single muscle group. There are some workouts that I will do two muscle groups in a super set. I try to vary them in my workouts, & I seem to get the most results that way.
Some of my favorite supersets are lateral raises combined with front raises, any squat combined with any lunge, & and when doing core I always do the same muscle group. My favorite two muscle groups to work in a superset is shoulders and back. Every superset will consist of anywhere between 4 to 8 sets. The reps on each set can vary between 10 to 15. When I’m pulling 8 sets, my reps can be only between 2 and 5 reps in a set at the end. It’s always wise to rest 2 minutes between each set. Your muscles need time to reset.