Now there are supersets for hypertrophy, which are usually done as antagonists. Antagonist supersets are where I do an opposite movement pattern. These are very beneficial when we are trying to create shorter rest periods, we’re short on time, we can’t get our volume in. So if we have a really long program and it takes us two hours, well we can superset things and we can make it a little bit more efficient, so we can get through our volume throughout the week faster. In this case, antagonist supersets are really, really good. And I use them quite a bit for fat loss clients to keep rest periods shorter, to keep them somewhat of a metabolic factor involved but also because a lot of people don’t have time to spend hours and hours in the gym.
So a good example is if we look at the volume requirements for hypertrophy to build muscle, we would probably be in the gym for two hours a session because there’s a lot of volume. And volume is a key driver of growth. So we need to stay in the gym for quite a while. But if I can superset things, I can either be in the gym less days per week, or I can be in the gym just as many days, five, six days a week, but I can keep those sessions a little bit shorter. So, in that case, I do antagonist supersets. And this is where I would do a bench press supersetted with a barbell row, or an overhead press supersetted with a chin up, a barbell curl supersetted with a skull crusher, or a tricep push down.