Supersets are a form of strength training where you pair two exercises, moving from one to the other with little to no rest in between. This training method allows you to get more work done in a given time frame, and more work will help you get leaner and more muscular.
A staggered superset involves pairing two muscle groups from different parts of the body with little to no rest in between, such as alternating between squats and presses like my daughter Jenna is demonstrating in the video below. This approach improves recovery (i.e., as you fatigue the lower body, the upper body recovers, and vice versa) and is a great method to use if the goal is to get lean.
Performing a set of two exercises in a row with little to no rest in between for the same muscle group (agonist superset) or opposite muscle groups (antagonist superset) is a great strategy if you wish to gain muscle. Below is a classic example of an antagonist superset.
For more information on this training method, check out Everything You Need To Know About Supersets And More – Part 1 and Part 2.