Composite sets are different from supersets. A superset is when you perform two exercises back to back for two different muscle groups, such as bench presses for the chest and then dumbbell rows for the back.
A composite set includes two exercises for the same muscle group that angle the group from different groups. Here's a great set for triceps:
- A1. Dip, max repetitions. Pause 15 seconds, then …
- A2. French Press, 10-12 reps
Dips are great for emphasizing the lateral head of the triceps, and tracking a French press takes care of the long head of the triceps. The further you move the arms for triceps work, the more you stimulate the long head.
Higher repetitions work well here, as heavier weights can create elbow stress if the angles are not right.
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