Unrelated Supersets: Pairing exercises together that are not connected.
If you pair exercises that are unrelated, you still receive the benefit of accomplishing more sets and reps in a shorter amount of time, and also will have little-to-no loss of strength when moving between exercises.
Ex. Lunges, followed by pull-ups
Ex. Squats, followed by push-ups
Common Superset Mistakes
Beware of the following mistakes that might affect your health and results.
Pairing Core with Other Exercises – Your core is responsible for stabilizing and helping you lift. When you are continually taxing your core in between sets of heavy lifting, you run the risk of eliminating an integral source of support. Better to save the core work for the end of the workout or another day if you’re using supersets to maximize your gains!
Performing Successive Compressive Moves – A compressive move is anything that compresses your spine, such as goblet squats or barbell lunges. Compressive moves aren’t bad, necessarily. But you do want to work in non-compressive exercise to counterbalance these common exercises. Examples include anything that fixes your arms in place and allows your feet to move, such as triceps dips, pull-ups, glute bridges, or any suspension exercises (e.g. TRX exercises).
Ultimately, supersets are a great way to maximize your time in the gym. And, with a little bit of forethought, they can help you keep your muscles guessing, break through plateaus, and avoid burnout or boredom. Ask a personal trainer for more advice if you’re still unsure how to build your own supersets.)