Superset

The most classic superset pairs two antagonist muscles: you do a set of curls for the biceps, then without pause move to a pushdown for the triceps, and only then rest. This works because while one muscle is working, its antagonist recovers. The result is a denser workout: you do the same work in less time, with a greater metabolic effect.

The other variant, the compound set, pairs two exercises for the same muscle. For example: bench press followed by dumbbell flyes, both for the chest. This version is more brutal because the muscle gets no break. Metabolic stress is enormous, the pump is intense, and accumulated fatigue can be significant. Use it sparingly and on muscles that handle it well.

Supersets are an excellent tool when you're short on time. They let you compress an hour-long session into 40 minutes without sacrificing volume. The trade-off is that performance on the second exercise will be slightly lower than doing it with full rest. For that reason, if your primary goal is maximal strength, supersets aren't the best choice for main lifts. For hypertrophy and metabolic conditioning, however, they're a powerful tool.