You want to know how to count your sets properly, right? Specifically, do supersets count as one set? Or should we count one superset as two sets?
One superset is two total sets. But, when counting supersets, people generally refer to a superset as a single set. Understand that the total volume performed in a superset is two sets, but it makes sense to refer to a superset as one set. This is why it’s called a superset! All it means when you are performing a superset is you are doing two separate exercises back-to-back (usually with minimal rest in between) and switching between them. There are two sets contained within a superset.
Superset training can seem confusing at first, but it need not be. Now that we know a superset counts as two sets, let’s get into why there is so much confusion around this question and why it is important to get it right.
For more information on exactly what a superset is and looks like, check out this video from fitness YouTuber Alex Crockford:
Why Some People Count Supersets as One Set
Some people are tempted to call a superset one set for a couple of reasons:
- The name “superset” implies a singular set
- Because the exercises are performed with minimal rest in between, they can seem like one big set
- It’s easier and simpler than counting each and every set individually
Although the reasoning here is understandable, it is incorrect. One thing I’ve learned throughout my journey lifting is to not take shortcuts and to plan intelligently. Taking the time to understand and think about concepts correctly can be rewarding. Let’s understand now why it is important to count supersets correctly.
Why It’s Important to Count Supersets Correctly
The reason it is so important to count the number of sets correctly in a superset is due to the importance of training volume.
According to ACE Certified Trainer Pete McCall, volume refers to:
“…the total amount of physical work performed in either a single workout session or over the course of an extended exercise program”
Pete McCall, MS CSCS, ACE Certified Trainer, How to Select the Right Volume and Frequency for Your Clients
Volume is important because you want to know how much work you are doing in a given workout or workout routine. Knowing this allows you to adjust the volume up or down. Training intelligently is a constant game of adjusting and auto regulation.
If you are counting supersets incorrectly, as one set instead of two, then your total volume will seem lower than it actually is. The more supersets you perform with this incorrect understanding, the more problematic this becomes.
So, do the work of counting supersets properly so you can have a correct understanding of your training volume.
How Many Supersets Should You Do in a Workout?
There is no exact amount of supersets I can tell you to do in a workout because your training is highly individualized to you. However, I can offer you some guidance and examples.
Remember that supersets count as two sets because two exercises were performed. So, for example, if you were planning to do ten sets for legs and you want to do all supersets, then you would do 5 total supersets.
You could perform an entire workout dedicated to supersets. It might look something like this:
Exercise A1
(Minimal Rest)
Exercise A2
(Normal Rest)
Exercise B1
(Minimal Rest)
Exercise B2
(Normal Rest)
Exercise C1
(Minimal Rest)
Exercise C2
(Normal Rest)
Or you could put your supersets at the end of your workout to burn your muscles out:
Exercise A
Exercise B
Exercise C
Exercise D
Exercise E1
(Minimal Rest)
Exercise E2
(Normal Rest)
Personally, I wouldn’t perform an entire workout dedicated to supersets because I don’t think they are optimal for strength gains in the long term. Although I have done entire superset workouts in the past, and they can be fun and intense!
There are tons of ways to program supersets into your workout. Hopefully these methods have given you some ideas of what you can do with supersets.
Related Reading