Supersets explained: train more in less time

A superset is two exercises done back to back: a set of one, a short pause, a set of the other, then rest. Done right, it cuts your workout time a lot without costing you progress.

Pairs that work

The best supersets pair exercises that don't use the same muscles, so each one rests while the other works:

• Push and pull: bench press with barbell row, overhead press with lat pulldown.
• Upper and lower: goblet squat with dumbbell bench press.
• Arms: curls with pushdowns.
• A big lift with core: deadlift with a plank.

Pairs to avoid

• Two exercises for the same muscle, unless you want to tire it out on purpose.
• Two heavy lower-body lifts, like squats and deadlifts. Your breathing and back won't recover.
• Exercises at opposite ends of a busy gym. You'll lose your equipment.

How to rest

About 15 seconds to switch between exercises, then the full rest for the harder of the two before the next round. You save time because each exercise rests while the other works, not because you rest less overall.

Tip: Keep the heaviest lift of the day out of a superset if you're chasing strength. Give it its full rest and pair the lighter exercises.

Supersets in Liftsmith

Tap the chain button between two exercises on Today's plan to link them. Liftsmith alternates sets with a 15-second switch, rests the longer of the two between rounds, and counts the time saved in the workout length. Tap it again to split them.