Superset

A superset pairs two exercises performed back to back with little or no rest between them; the NSCA definition specifies opposing muscles, an agonist and its antagonist.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 465.} Barbell curls followed immediately by triceps pushdowns are a typical example, while two exercises for the same muscle form a compound set.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 466.}

Supersets are popular with bodybuilders, clients training for muscular endurance and those short on time.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 418.} Their effect on results remains unsettled, but they allow more work within a session.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 418.}

In practice

Pairing opposing or unrelated muscles preserves performance on the second exercise because little local fatigue carries over.^{4Israetel et al., Scientific Principles of Hypertrophy Training, p. 74.} Pairing exercises for the same muscle, such as shoulder presses followed by front raises, mostly adds metabolic fatigue and lowers the load the client can use on the second lift.^{5Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 178.} This can reduce total training volume and mechanical tension.^{5Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 178.} Both types are deliberately demanding and may not suit an unconditioned client.^{6Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 467.}

Where sources differ

The NSCA reserves “superset” for opposing muscle groups.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 418.} Israetel and colleagues use it for any two different exercises performed without rest, dividing them into non-overlapping and pre-exhaust supersets.^{4Israetel et al., Scientific Principles of Hypertrophy Training, p. 74.} The NSCA strength and conditioning textbook also notes that the meanings of superset and compound set are sometimes swapped.^{6Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 467.}