What Are Supersets, and Do They Build Muscle?

Supersets are two exercises done back to back with little or no rest between them, such as a bench press followed straight away by a row. Yes, they build muscle: a 2025 meta-analysis of 19 studies found supersets matched normal sets for muscle growth, strength and total volume, while cutting session time substantially.

The trade-off is that supersets feel harder and may need a bit more recovery. Below is how a superset works, which types are best, how much time they save, who they suit, and a few pairings to try in your next workout.

What Is a Superset in Lifting?

A superset means doing one set of an exercise, then going straight into a set of a different exercise before you rest. You then rest, and repeat the pair. Instead of resting after every single set, you rest after every two, which is why a superset workout finishes so much faster.

A 2021 review in Sports Medicine on time-efficient training defines superset training, also called paired sets or compound sets, as performing two or more exercises in succession with limited or no rest between them. It also notes the method grew popular before the research caught up.

Here's how it looks in practice:

1. Set A: bench press, 8 reps.
2. Straight into Set B: dumbbell row, 8 reps.
3. Rest about one to two minutes.
4. Repeat for three or four rounds.

Do Supersets Build as Much Muscle as Regular Sets?

Yes. When researchers pooled the long-term training studies, people who used supersets gained the same muscle size, maximal strength and strength endurance as people who did the same work with normal rest. The total reps and weight lifted were similar too, so you aren't giving anything up.

The 2025 meta-analysis in Sports Medicine included 19 studies with 313 participants. Compared with traditional sets, supersets produced similar repetitions and volume load, similar muscle activity, and similar chronic gains in hypertrophy and strength, while shortening session duration and raising training efficiency.

The authors concluded supersets "can be effectively implemented by athletes with busy schedules and RT enthusiasts whose main barrier to exercise is time." Muscle growth depends mostly on hard weekly sets, and supersets let you fit those sets into less time. Our guide on how many reps and sets to build muscle covers how many you need.

How Much Time Does Superset Training Save?

Roughly half. Reviews estimate superset training cuts session duration by about 50% compared with doing the same exercises in straight sets with full rest. A 60-minute workout can often become a 30 to 40 minute one with the same number of hard sets.

The 2021 Sports Medicine review concluded that supersets, drop sets and rest-pause training "roughly halves training time compared to traditional training, while maintaining training volume." A 2025 narrative review in the Journal of Strength and Conditioning Research put the reduction at about 50% and noted that around 80% of adults don't do regular strength training, with lack of time a common reason.

If time is what stops you from training, supersets are one of the easiest fixes. For how long a session needs to be in the first place, see how long a workout should be.

Which Type of Superset Is Best?

Pair opposing muscles, such as chest and back or biceps and triceps. These agonist-antagonist pairs let one muscle rest while the other works, so you keep your reps up. Pairing two moves that hit one muscle is harder and reduces how much weight you can move.

The 2025 meta-analysis compared superset types. Agonist-antagonist supersets let people complete significantly more repetitions than traditional sets. Supersets of two similar movements for one muscle group led to less volume load. The authors concluded that opposing-muscle pairs are better for maintaining volume.

Superset type	Example	What it's good for
Opposing muscles (agonist-antagonist)	Bench press + row	Saving time while keeping reps and weight up
Upper + lower body	Overhead press + Romanian deadlift	Saving time with minimal fatigue overlap
Same muscle	Bench press + push ups	Extra fatigue for one muscle, at the cost of total volume

The same-muscle version works as a finisher at the end of a session, but opposing or upper-lower pairs should make up most of your supersets.

Are There Downsides to Superset Training?

A few. Supersets feel harder, raise your heart rate and lactate more, and can cause a bit more muscle damage, so some people need slightly more recovery between sessions. They also make your heaviest lifts harder to perform at full strength, because power output tends to drop with less rest.

In the 2025 meta-analysis, supersets produced higher blood lactate, higher energy cost and a higher rating of perceived exertion than traditional sets, though perceived recovery was similar. The authors noted supersets generally induce higher internal loads and more muscle damage, which may call for extended recovery between sessions.

The 2025 narrative review found power production was typically greater with traditional sets. That's why many lifters do their main heavy lift in straight sets, with full rest, and use supersets for the accessory work that follows. For how long to rest on those heavy sets, see rest between sets.

How Do You Add a Superset to Your Workout?

Keep your first big lift in normal sets, then pair the rest of your exercises. Rest one to two minutes after each pair rather than after each set. Choose pairs that don't compete for the same muscles or equipment, so you can switch quickly without losing strength on the second exercise.

Here's a sample upper-body session built that way:

Order	Exercises	Rounds × reps
1	Bench press (straight sets)	4 × 5 to 8
2	Pull up + overhead dumbbell press	3 × 8 to 12 each
3	Cable row + incline dumbbell press	3 × 10 to 12 each
4	Biceps curl + triceps pushdown	3 × 12 to 15 each

That's 22 hard sets, which would take far longer with full rest after every set. If you train with a partner or in a busy gym, pick pairs that use the same bench or a single set of dumbbells so you don't lose your station.