Supersets for Strength Athletes 👀

1️⃣ Think Through Your Pairings: What does each exercise in your superset focus on? Are you pairing a single-joint exercise, like leg extensions, with a multi-joint movement like squats? The goal should guide your choice.

2️⃣Define Your Goal: In this example, I’m using leg extensions to push my quads to fatigue after a moderately heavy set of squats. This pairing isn’t random—it’s set up to enhance muscular endurance after strength work.

3️⃣Do You Need Supersets? There’s debate here: 🤔

Camp A: You should master working hard with straight sets first, learning to progressively overload before using methods like supersets.

Camp B: Supersets can help reveal your capacity for hard work, showing how much intensity you can bring to each set.

4️⃣ Know the Bigger Benefits: Some coaches argue supersets are unnecessary as hitting failure more than once doesn’t give you any more hypertrophy. Supersets let you decide what to fatigue first and can make certain exercises more effective in a hypertrophy-focused program.

5️⃣ Supersets also allow you to address majority fibre types within the same area, for instance the hamstring is majority fast twitch whereas the glutes and especially lower back are slow twitch dominant. 💥

An example here could be:

A1) Leg Curl x 6 reps, 4010, 10s rest
A2) Romanian Deadlift x 12 reps, 2010, 180s rest

I’ll often use supersets as blocks to precede straight rep phases, to accumulate volume before seeking more of a neural response on the following phase.

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