A set A is a superset of another set B if all elements of the set B are elements of the set A. The superset relationship is denoted as A⊃B. For example, if A is the set {♢,♡,♣,♠} and B is the set {♢,♣,♠}, then A⊃B but B⊅A.

A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.

A proper superset of a set A is a superset of A that is not equal to A. In other words, if B is a proper superset of A, then all elements of A are in B but B contains at least one element that is not in A. For example, if A={1,3,5} then B={1,3,4,5} is a proper superset of A.

In mathematics, a set A is a subset of a set B if all elements of A are also elements of B; B is then a superset of A. It is possible for A and B to be equal; if they are unequal, then A is a proper subset of B. The subset relation defines a partial order on sets.

Super Set: Whenever a set A is a subset of set B, we say the B is a superset of A and we write, B ⊇ A….For example;

1. Let A = {2, 4, 6}
2. The set N of natural numbers is a subset of the set Z of integers and we write N ⊂ Z.
3. Let A = {2, 4, 6}
4. Let A = {1, 2, 3, 4}

At its very core, a superset workout is simple: alternating sets of two different exercises with no rest in between. For example, doing a set of biceps curls and a set of triceps dips, alternating until you’ve completed all the sets.

You can use supersets in the broadest sense and stack any two moves to simply cut down on your workout time. If you’re extra savvy, you can select complementary exercises that target opposing muscle groups in order to make your workout more efficient.

True supersets pair two exercises that work opposing muscle groups and are ideal for building strength….Here are some examples of exercises you could pair together for supersets:

1. Chest press and back row.
2. Glute bridge and front lunge (hamstrings and quads)
3. Biceps curl and triceps kickback.

Supersets for muscle building occur in the eight to 12 rep range using moderately heavy weights while endurance athletes will use light weights for 15-30 reps. Endurance athletes tend to do more than two exercises in a row, thus making the sequence a fast-paced circuit.

Although supersets can help you finish your workouts faster, that’s mostly what they have to offer. They aren’t better for muscle building than traditional sets, and when used incorrectly (the way most people use them), they actually get in the way of progress by making it harder to progressively overload your muscles.

In general, a range of 1 to 3 sets of an exercise can provide benefits based on your goals, and even just one exercise per muscle group can give you results. To gain strength, it’s best to stick with a few foundational exercises and concentrate your reps and sets there.

Because supersets can be demanding from a metabolic and muscular-stress standpoint, the frequency of training specific groupings of exercises and/or functional body units, should be limited to two to three times per week. Adequate rest and recovery are key to progressing your strength for the long run.

Compound supersets can produce amazing muscle growth in a very short period of time since you are performing two compound exercises, one after another. Since this type of superset allows your muscle to rest for a short period, it will allow you to build strength, as well as size.

The time that you take between sets is a crucial variable of resistance training. Rest periods can be tweaked to complement changes to rep count and intensity. Too little rest between sets could mean submaximal muscle growth. Too much rest can take you out of the zone and waste precious gym time.

“Dropsets are used to create massive muscular and metabolic stress,” says Smith. In short, they make you bust your ass—but they build muscle. You should do one “drop” if your new to the technique, and build up to multiple sets with drops on each one over time.

Drop sets work by allowing you to increase the amount of work that you perform in each set. This allows for more fatigue to be created and greater improvements. These types of sets are often used to bust through training plateaus or increase muscle mass quickly.

Benefits of performing drop sets Drop sets are an effective way to promote muscle hypertrophy, or gains in muscle size, and muscular endurance. They also help if you’re working out under a time crunch.

Drop sets are a little different than supersets, but they still reap the same awesome benefits. But that’s not to say that they are better for actually building muscle with Drop Sets, just easier to do.

A giant set is a circuit of three or more moves for one bodypart performed one after another with little to no rest in between. For example, you might do an overhead press, a lateral raise, a rear-delt raise and an upright row for shoulders — then rest a few minutes to catch your breath and repeat.

A superset is a combination of two or three moves where the exercises are done back to back with no rest in between. A drop set is basically an extended set of a move, usually performed as the last set of that exercise as a burnout.

The benefits of supersets are that they save time by reducing the rest interval between two exercises. Shortening the rest period between sets will increase intensity by performing more work in less time. Supersets also allow you to increase the intensity of your workout by overloading a muscle.

Still, while supersets might be more time efficient, they don’t necessarily lead to a greater total calorie burn than traditional strength training. In one small study, published last year in The Journal of Strength and Conditioning Research, 10 men performed a six-exercise superset workout.

SUPERSET #1: OPPOSING MUSCLE GROUPS – BICEPS & TRICEPS

• DUMBBELL INCLINE TRICEPS EXTENSION.
• DUMBBELL SPIDER CURL.
• STRAIGHT-ARM PUSHDOWN.
• FACE PULL.
• UCV RAISE.
• CAVALIERE CROSSOVER.
• DUMBBELL ‘L’ RAISE.
• DUMBBELL OVERHEAD PRESS.

To increase strength and power, the best rest period is 2-5 minutes between sets. To increase hypertrophy (muscle growth), the best rest period is 30-90 seconds between sets. To increase muscular endurance, the best rest period is 30 seconds or less between sets.

Hypertrophy Training To get bigger quicker, the best rest period is 1 to 2 minutes between sets. Because your glycolytic system has come to the party, your body doesn’t need to rest as long between sets as when you’re strength training. Bodybuilders take advantage of shorter rest periods to make their muscles BIGGER.

Rest between sets and exercises has as large an impact on your fitness as the number of sets and reps do. If your breaks are too short, you rob yourself of their benefits, or worse, increase your risk for injury. If they’re too long, you’re not exercising hard enough.

The rest period between sets is usually in the range of 30 seconds to two minutes. Some exercises also have short rests between reps. Generally, rest between sets falls within these ranges for different training goals.

The sets in a workout tell you how many times you will repeat a particular number of repetitions of a given exercise. Two sets of 15 reps means you’ll perform 15 kickbacks two times total, resting between each round.

Target a rep range of 6 – 12 reps per set. Aim for 3-5 sets. Rest time between sets should be short, about 60 to 90 seconds.

How Many Sets Should You Do in a Workout?