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If you’ve spent any amount of time chances are you’ve run across the term “superset.” While supersets are common, it’s still hard for many to grasp what they are and how best to integrate them into a workout. So, here’s some help!

Supersetting is rather simple: Perform two exercises, back-to-back, with little to no rest in between. An example would be doing a set of biceps curls and then triceps dips right afterward. For the time-crunched gym goer, supersets are regarded as the holy grail of workout constructs. Any type of training that promises better results in half the time is a win for most!

Designing supersets, however, gets a bit more complicated. See, the exercises you choose to perform back-to-back will either work for you or against you. Sequence the right exercises together and you’ll burn more calories and increase performance. Choose the wrong pairing and it can bring on injuries and potentially impede your progress. Let’s break it down and make supersets super simple. There are three types.

Antagonist Supersets: Pairing exercises together that involve opposing muscle groups.
Ex. Biceps curls, followed by triceps curls
Ex. Leg extensions, followed by hamstring curls or deadlifts
Antagonist supersets allow one muscle group to rest while another gets to work. This should enable you to lift at the same “level” (weight/reps) as you would if completing multiple sets of one exercise with adequate rest in between each set—which saves time and increases caloric expenditure.