In weightlifting, a superset is a form of strength training where you perform two different exercises back-to-back with little or no rest in between. Supersets are frequently used to boost the aerobic intensity of your regular lifting program and reduce the total time you need for each workout. There are several types of supersets that you can use, depending on your goals:

• Push-pull supersets: These involve performing two exercises that use opposing muscle groups. Examples include bench press followed by barbell rows, quadricep extension followed by hamstring curls, and barbell overhead press followed by pullups. Push-pull supersets are great for reducing your total workout time when performing resistance training for muscle growth.

• Upper-lower supersets: This type of superset involves performing an upper body exercise followed by a lower body exercise or vice versa.

Supersets are a great way to maximize your time in the gym and can effectively double the amount of work you do during your workout. They are also great for getting in different fat-burning and muscle-building exercises quickly. However, performing supersets for strength requires maximum effort and is really only recommended for advanced trainees. If youre going to perform supersets for strength, youll need to lift less weight than you would normally lift for an individual strength-based exercise with a rest period.