Supersets are a training technique where two exercises are performed back-to-back without a full rest between them. The regular rest period only occurs after the second exercise.
They are especially useful if you want to save time during your workout or apply a stronger stimulus to a specific muscle group.
Types of Supersets
Antagonistic Supersets
In this variation, you train opposing muscle groups back-to-back, such as biceps & triceps or chest & back.
Advantages
Saves time because the opposing muscle group is not directly involved in the first exercise
Allows you to move to the next exercise with minimal performance loss in many cases
Limitations
When training large muscle groups or using very heavy loads, overall fatigue can accumulate and make the second exercise more difficult
Agonistic Supersets (Pre-Exhaust)
Here you combine an isolation exercise with a compound movement for the same muscle, for example:
Skull Crushers → Dumbbell Press
Advantages
The target muscle is already pre-fatigued, forcing it to work harder during the compound exercise
Can create an additional stimulus for muscles that are difficult to develop
Limitations
You will usually be able to use less weight in the second exercise
If exercise selection is not ideal, other muscles may take over (e.g., chest during pressing instead of triceps), which can reduce the intended hypertrophy stimulus
How to Use Supersets in MyFitCoach
Currently, MyFitCoach does not include a dedicated superset feature, but you can easily implement them with a simple workaround:
Open your workout plan.
Drag and drop two exercises directly below each other.
During the workout, perform Exercise A first.
Rest briefly (about 15–30 seconds) and move directly to Exercise B.
After Exercise B, take your normal set rest (e.g., 90–120 seconds).
Pay attention to whether you can maintain your performance with the shorter rest period. If performance drops significantly, consider increasing the rest time or performing the exercises separately.
Example Supersets
Antagonistic Supersets
Lat Pulldown • Bench Press
Leg Extension • Leg Curl
Biceps Curls • Triceps Pushdowns
Agonistic Supersets (Pre-Exhaust)
Skull Crushers → Dumbbell Press
Leg Extensions → Squats
Key Takeaways
Supersets are a flexible training technique that can easily be integrated into your MyFitCoach workouts.
Antagonistic supersets are particularly useful if you want to save time, as opposing muscle groups can often be trained back-to-back with minimal performance loss.
Agonistic supersets can help apply additional stress to stubborn muscle groups, but they are generally less suitable as a standard training method. They are most useful for more advanced trainees who want to target specific weaknesses.
Both variations require a bit more planning, but they can make your training more efficient and varied.
📩 Questions or need help?
Feel free to contact us anytime at support@myfitcoach.de – we’re happy to help.