Superset
Two exercises performed back-to-back with no rest between them, then a rest period before repeating.
What is a superset?
A superset pairs two exercises performed back-to-back with no rest between them. Once both exercises are complete, you take a normal rest period, then repeat the pair for additional sets.
Supersets are typically built one of two ways: opposing muscle groups (like biceps curls paired with triceps extensions), which lets one muscle group rest while the other works, or same muscle group (like bench press paired with push-ups), which increases overall fatigue and volume on that muscle in less time.
How to structure a superset
Example superset: 10 dumbbell rows, immediately followed by 10 push-ups, then rest 60-90 seconds before repeating for 3-4 total rounds.
Choose pairings based on your goal — opposing muscle groups for strength work where fatigue matters less, same muscle group for a faster, more demanding volume push.
Who supersets work well for
Supersets are useful any time you want to get more done in less time, without sacrificing the quality of either movement. They're a staple in time-efficient strength and hypertrophy programs.
Logging supersets in FitForgeFlow
Pair two exercises as a single block in FitForgeFlow and log both sets together — no need to scroll between separate exercise entries mid-set.