There are three primary categories of supersets: 1) same muscle group 2) agonist-antagonist and 3) staggered sets. Let's take a look at each category and a few examples of each.

Same muscle group - The first and most common category of supersetting is to combine two exercises for the same muscle group. An example would be supersetting dumbbell flyes with the bench press. Within the "same muscle group" superset category there are four sub-categories. Each one has a slightly different effect.

Pre-exhaustion is probably the best known and most effective type of superset of all. A pre exhaust superset is performed by choosing two exercises for the same muscle group; an isolation exercise first, followed by a basic, compound movement.

The idea behind pre-exhaust supersets is to take a muscle group beyond the normal point of exhaustion and thereby achieve muscle fiber stimulation and growth that you normally could not achieve from a straight set.

Here's how this works: Suppose you are doing a set of leg extensions for your thighs and you push yourself until you can't do another rep. Most people think their legs are finished at this point and that they couldn't go further if they tried.

The quadriceps muscles may indeed be completely exhausted - you couldn't do another leg extension if you tried - but by walking over to the squat rack, you'll find that you are still able to do squats (albeit with a lighter poundage than usual).

Why? Because even though the quadriceps reached total failure on the leg extension exercise, other lower body muscles that are used in a squat are still fresh and strong (glutes, hamstrings, adductors and different sections of the quadriceps group.)

By "pre-exhausting" the target muscle with an isolated movement, you can then continue to blast the fatigued muscle even further with the help of the assisting muscles in the compound movement.

The only drawback with pre exhaust supersets is that you will only be able to use a fraction of your normal weight on the second exercise. Let's say you can normally squat with 315 for 10 reps when you do the exercise first.

When you switch the order and do leg extensions first, you might find that your quads are so fried from the leg extensions that even 225 lbs for 10 reps on the squat is difficult.

That's ok when it comes to muscle growth, but if your goal is power or strength then this would be counter productive. If strength is your primary goal, it would be better to just do straight sets of squats and to do your squats first.

In a periodized training schedule for a bodybuilder, straight sets should be used almost exclusively during the off season strength and mass phase. Supersets can be added later during the pre-contest phase.

PRE-EXHAUST SUPERSETS:

• Leg Extension 
• Leg Curl 
• Dumbell Pullover 
• Tricep Pushdown 
• Dumbell Flyes 
• Dumbell Side Laterals 
• Barbell Curl> 

Compound Exercise (2nd)

• Stiff Leg Deadlift 
• Reverse Grip Lat Pulldown 
• Close Grip Bench Press 
• Bench Press 
• Military Press 
• Curl Grip Pullups 

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