An example: a new set every 4 minutes, for 4 to 5 sets:
- A1: Bulgarian split squat, 8 reps
- A2: Chin-ups, max reps
So should you superset? It depends. The favourite coach reply, right? Let's break it down.
Pros
- Time efficiency: you get more exercises done in less time, with shorter rests.
- Higher energy use: the intensity of supersets can burn more calories, which helps fat loss.
- Muscle fatigue: supersets fatigue the muscles effectively, which can lead to more muscle growth (hypertrophy).
Cons
- Less strength output: doing exercises back to back can lower the weight you lift, which can limit strength gains.
- Less specific adaptation: supersets may not suit sport-specific training, or a phase where you build maximum strength in one movement.
Keep the first lift on its own
As a rule, make the first exercise of the day a single exercise, not part of a superset, so you can give it the strength output the session needs. I do not like to superset back squats and deadlifts with anything. They need all of your nervous system.
Performance or hypertrophy
Compare a powerlifting program with a bodybuilding program. Powerlifting always wants to improve performance, while bodybuilding focuses on hypertrophy. So it makes more sense to superset fatiguing movements back to back in bodybuilding, while in powerlifting you want to lift as much weight as you can in every block.
Conclusion
Be mindful of your goal and choose the program that fits it.