Everyone knows you should lift weights to build muscle. But, how do you lift weights most effectively? Two of the most common set schemes for building muscle will be put head-to-head in this article: supersets vs straight sets. Which one is better for muscle growth?
Overall, straight sets are a superior longer term strategy for building muscle than supersets. Straight sets are better at achieving progressive overload in the long term, developing form and technique, and are simpler to implement and execute. Supersets may be better for specific, short term goals such as: time management, increasing intensity, pre and post exhaust training, and weight loss.
In this article, we’ll go over exactly what supersets and straight sets are, the pros and cons of each, and when you should implement both into your training routine. By the end, you will understand the role of both set schemes and be able to use them in the best possible way.
Note: It should be noted here that you can perform supersets as straight sets. In fact, that’s how I (and I think, most people) do them. We’ll cover this later in the article.
What Are Supersets?
A lot has been made about supersets throughout the years, but what are they exactly?
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A superset is when you perform two exercises back-to-back, usually with little to no rest in between.
Each superset is counted as one set for each exercise. Let’s look at an example:
Let’s say you are going to perform biceps curls and triceps pushdowns as a superset for three sets of 12-15 reps. It might look something like this:
Set 1:
A1) Barbell Biceps Curl 15 reps
15 seconds of rest in between
A2) Triceps Pushdown 15 reps
2 minutes of rest
Set 2:
A1) Barbell Biceps Curl 14 reps
15 seconds of rest in between
A2) Triceps Pushdown 14 reps
2 minutes of rest
Set 3:
A1) Barbell Biceps Curl 13 reps
15 seconds of rest in between
A2) Triceps Pushdown 13 reps
Move on to next exercise
Note: You don’t have to perform supersets with minimal rest in between sets. In fact, most of the time I do them, I usually take normal rest periods in between. You can still save a bit of time doing it like this usually.
What Are Straight Sets?
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A straight set is when you perform an exercise with the same amount of weight across multiple sets.
Straight sets are probably the most commonly used set scheme in all of weight training. It’s the way most beginners start off lifting. Let’s take a look at some examples of straight sets:
Let’s say you want to do 4 straights for 8-12 reps on the flat dumbbell bench press with 50 pound dumbbells. It might look something like this:
Set 1:
50×12
2 minutes of rest
Set 2:
50×11
2 minutes of rest
Set 3:
50×10
2 minutes of rest
Set 4:
50×9
Move on to next exercise
As you see, the weight is held constant for all 4 sets. And they were all performed in the 8-12 rep range, as predefined. Sometimes you may do the exact same amount of reps for straight sets. So, if you wanted to do 4 sets of 8 reps for 50 pounds on the dumbbell bench, it would look like this:
Set 1:
50×8
2 minutes of rest
Set 2:
50×8
2 minutes of rest
Set 3:
50×8
2 minutes of rest
Set 4:
50×8
Move on to next exercise
Now we have a good understanding of both supersets and straight sets. Let’s move on to examining exactly what each are good for.
What Are Supersets Good For?
Now that we know what a superset is, what are they good for? Supersets have a few benefits:
Time Management
The primary benefit of supersets is they allow you to perform more exercises in a smaller amount of time. This is the reason most people elect to do them.
If you are doing four sets of an exercise in a normal fashion, you will have to rest the normal amount (usually 1-3 mins) in between each set. With supersets, you can perform exercises back-to-back with minimal rest and then rest the normal amount after. This obviously reduces the overall amount of time you are in the gym.
Increased Intensity
Sometimes you are looking for a way to spike the intensity of your training. Intensity in weight training is usually defined as how hard you are working in a given time period. Supersets are one way to amp up the intensity.
If you are performing more exercises in a smaller amount of time, you are increasing intensity. Increasing intensity can have the benefit of challenging your body in a new way, and this can definitely lead to growth.
I would be wary of doing this too often though. Simply increasing intensity with supersets will only have a short term positive effect. Once your body adapts to the new training method, it will no longer stimulate new growth.
In the long term, it’s much better to focus on continually increasing the amount of weight or reps. This is the fundamental method for achieving progressive overload, which simply means continually providing new stimulus to achieve hypertrophy (muscle growth).
Pre-Exhaust
Pre-exhaust is a training method whereby you specifically fatigue a muscle group before performing another exercise which also hits that muscle. There are two reasons you would do this:
1.) To tire out a particular muscle group so you can focus on other muscle groups involved in the second exercise. With this method, you are aiming to fully fatigue a particular muscle before moving on to the next exercise.
Example:
Let’s say you want to do the flat dumbbell bench press, but your front deltoids usually dominate it (as opposed to your chest). You might do a few sets of front raises to tire out your delts so you can focus on your chest.
This method can be a double-edged sword as we will see in a moment.
2.) The second (and most beneficial) way of doing pre-exhaust is so you can feel and develop a mind-muscle connection with a particular muscle group in the next exercise.
Example:
Let’s say you struggle to feel your pecs when performing the dumbbell bench press. So, you do two sets of dumbbell flys before the bench press in order to feel your pecs. This can allow you to feel and flex your pecs more in the dumbbell bench press, since they have already been pre-exhausted.
So, how do supersets fit in here?
Supersets and pre-exhaust work quite well together, but only for the second type of pre-exhaust. Since you will be performing the exercises back-to-back, you will constantly be reengaging and targeting the muscle group you have trouble feeling in the second exercise.
Example:
We’ll stick with flat dumbbell bench press and dumbbell flys. Let’s say you want to do 3 sets of 10 reps, using the 25 pound dumbbells for flys and the 60 pound dumbbells for bench press.
Set 1:
A1) Flat Dumbbell Fly 10 reps
15 seconds of rest in between
A2) Flat Dumbbell Bench Press 10 reps
2 minutes of rest
Set 2:
A1) Flat Dumbbell Fly 10 reps
15 seconds of rest in between
A2) Flat Dumbbell Bench Press 10 reps
2 minutes of rest
Set 3:
A1) Flat Dumbbell Fly 10 reps
15 seconds of rest in between
A2) Flat Dumbbell Bench Press 10 reps
Move on to next exercise
Post-Exhaust
Similar to pre-exhaust, only in the reverse this time. With post-exhaust, you perform the more targeted (usually isolation) exercise after the bigger one, to fully fatigue the muscle.
Taking the flat dumbbell bench press and dumbbell fly example again, let’s take a look:
Set 1:
A1) Flat Dumbbell Bench Press 10 reps
15 seconds of rest in between
A2) Flat Dumbbell Fly 10 reps
2 minutes of rest
Set 2:
A1) Flat Dumbbell Bench Press 10 reps
15 seconds of rest in between
A2) Flat Dumbbell Fly 10 reps
2 minutes of rest
Set 3:
A1) Flat Dumbbell Bench Press 10 reps
15 seconds of rest in between
A2) Flat Dumbbell Fly 10 reps
Move on to next exercise
This is a great way to stimulate growth in a particular muscle group and can be applied to all kinds of exercises.
Weight Loss
Supersets are a mini form of circuit training. And circuit training is a well-known method for weight loss. Like I mentioned earlier, supersets increase the amount of work you do in a given time period (increased intensity). This means you are also burning more calories in that time period.
Of course, you can’t rely on supersets for weight loss alone. You need to be in a caloric deficit first in order to lose weight. But, following that, it is a quality method for increasing calories burned.
What Are Straight Sets Good for?
Let’s talk about some of the benefits of straight sets now:
Perfecting Form and Technique
Undoubtedly, one of the most significant benefits of straight sets is their ability to allow you to master form and technique on a given exercise. With a straight set, you are using the same weight for a given rep range and focusing entirely on one exercise.
This means all of your attention will be focused on this one exercise. You can also perform them so you are not coming close to failure on each set. This furthers your ability to develop good form and technique.
In fact, this is the reason I recommend beginners only to perform straight sets. They are not neurologically adept enough to do anything more intense. They need to focus on foundational technique, and the simplicity and focus which straight sets afford are perfect for this end.
Increasing Strength in the Long Term
Straight sets are one of the best long term set schemes to achieve progressive overload. They allow you to slowly build up strength over time (in terms of increased weight or reps).
Let’s say you are working with 80 pound dumbbells for dumbbell rows, performing 4 sets of 8 reps initially. All you need to do next week to achieve progressive overload is to do the same amount of sets and reps with 85 pound dumbbells OR do 9 reps for at least one of the sets.
Doing either of those, you have achieved progressive overload and stimulated your muscles with a new adaptation. They will be forced to grow (provided you are in a caloric surplus)!
Again, devoting your attention to a single exercise and a dedicated weight across multiple sets (as with straight sets) allows you to really get strong since your attention is totally gathered on simple execution of a single exercise.
Simplicity
Let’s face it, straight sets are really simple to understand and execute. This isn’t a bad quality. It means they are easier to work with and progress on in the long term.
Keeping a good chunk of your training based on straight sets is always a good idea to keep your mind at ease. Sticking with the basics like this allows you to keep your training organized. And this will pay dividends over time.
Supersets vs Straight Sets – Analysis
So, now we know what supersets and straights are, as well as the most significant benefits of each. So head-to-head, supersets vs straights, how do they stack up?
Why Straight Sets Are Better (Most of the Time)
Despite all the benefits of supersets, most of the time you should be performing straight sets. Although supersets have unique advantages, straight sets possess the most important advantages.
They are a better way to achieve progressive overload in the long term. And that’s what really matters, right? Stimulating growth in the long term should be the goal. Even if supersets might be better in the short term (for stimulating growth).
We also can’t forget the value of form and technique. And that’s an easy win for straight sets.
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In fact, I would say progressive overload + form and technique are the two most important training principles. Period.
Of course, in certain situations (lack of time, weight loss, trying to target particular muscles, increasing intensity in the short term), supersets can be beneficial.
Just make sure to use supersets as a short term technique to accomplish one of these specific goals. That is the way to implement supersets properly.
Wrap Up: Supersets vs Straight Sets
I’d like to sum this article up by clearly stating the benefits and drawbacks of both supersets and straight sets, in a way which is unambiguous and direct:
Benefits of Supersets:
- Excellent for time management
- Good for increasing intensity (in the short term)
- Great for pre-exhausting muscle groups
- Great for post-exhausting muscle groups
- Good for weight loss
Drawbacks of Supersets:
- Not ideal for achieving optimal progressive overload in the long term
- Potential for form and technique breakdown (due to the high intensity)
- They can be a little complex to program into your routine
Benefits of Straight Sets:
- Allow you to perfect form and technique (great for beginners)
- Better method for achieving progressive overload in the long term
- Simple and easy to use and implement
Drawbacks of Straight Sets:
- They take more time to complete than supersets
- Not as good at pre-exhausting muscle groups
- May not be as good at post-exhausting muscle groups (but it’s close)
- Not as good for weight loss
Well, there you have it! Now you know exactly what the benefits of supersets and straight sets are, and have some examples for how to implement both of them into your routine.
Truthfully, both set schemes are valuable when applied properly. So, use straight sets the majority of the time and use supersets when you need to achieve those specific, micro goals.
And remember: eat enough to grow, and lift enough to stimulate growth!
Peace out!
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