Supersets are two exercises which target two opposing muscle groups (like biceps and triceps, chest and back). They are exercised one after another with no rest in-between. The goal of superset is simple – get your muscular development out of the ordinary workout routine.
After a good set of weightlifting, the muscles are slightly damaged. During the rest period in-between sets they rebuild stronger. But if the same weightlifting routine is done over and over again, the body doesn’t rebuild muscles since the workout has become a boring routine for the muscle, and that leads to no results at all. To prevent this, use the supersets to shock the body with new challenge so that it has something to be tampered with.
Superset are great for increasing the anabolic hormones, like testosterone; they are those who trigger muscle growth. Your gym time will be cut in short without the feeling that you haven’t done your workout exercise. But bear in mind that Supersets won’t boost your strength. It is a high-intensity workout focused on muscle mass development so you won’t be able to lift heavy weights like you did in your regular sets.
Apply Supersets with caution and discipline. Much use of them will cause overtraining and zero results. Incorporate them from 2 to 4 weeks, rest a couple of weeks, and then return back to them. When you do supersets, perform the two exercises one after the other without rest between them than take 60 to 90 seconds of rest. Make 2 to 3 sets with 8 to 10 repetitions for each exercise and 2 different exercises per muscle group.
So, since supersets are two exercises of opposing muscle groups, their combination is simple:
biceps vs. triceps
chest vs. back
front military press vs. behind-neck military press
hammer curls vs. overhead extensions
squats vs. kicks