Defending Combo Exercises: Ratios, Setups & Science

TL;DR Summary

• Combo & superset training can save time without sacrificing results when programmed well.
• Fix the weak link: use a rep-ratio (e.g., 3 presses : 1 curl) so smaller muscles don’t end the set early.
• Great for accessories and time-crunched sessions, not for heavy, highly technical barbell work.
• Track the real drivers: weekly hard sets per muscle, average proximity to failure (0–3 RIR), and clean technique.

Combo exercises get roasted online—usually because they’re thrown together with no plan. Done right, they’re a practical way to train multiple muscles, keep rest short, and still hit a meaningful stimulus. Here’s the science-backed way to use them, plus an easy tweak that keeps a single small muscle from ruining the whole set.

What Counts as a “Combo Exercise”?

A combo chains two moves into one continuous set (e.g., fly → curl → press). It’s different from a superset (two separate sets back-to-back) and from a compound set (two moves for the same muscle). Combos are best used for accessory work when time or equipment is limited; they’re not a replacement for focused top sets on big lifts.

Why Most Combos Fail (and the Simple Fix)

The classic failure mode: one small muscle reaches fatigue long before a bigger target is close to failure—so the set stops early and the main goal stalls. The fix is a rep-ratio to bias work toward the stronger pattern:

1. Find the limiter. If curls gas out first, biceps are the weak link.
2. Bias reps to the stronger pattern: try 3–4 presses : 1 curl so chest/shoulders accumulate enough hard work before biceps end the set.
3. Stay in hypertrophy-friendly zones: 6–15 reps for bigger patterns; 8–20 for small isolations.
4. Stop ~0–3 RIR with clean technique and repeatable form.

That single tweak aligns fatigue across muscles so the whole combo actually stimulates growth instead of just frying forearms.

When Combo Work Makes Sense (and When It Doesn’t)

• Use combos when: you’re short on time, stuck with limited equipment, chasing a pump, or layering accessory volume after your main lift.
• Avoid combos when: the lift is very heavy or highly technical (e.g., near-max barbell work) or you’re rehabbing and need strict, single-task execution.

Science Snapshot (What Research Suggests)

• Supersets can match traditional training on strength and hypertrophy while reducing session time when structured well.
• Pre-exhaust (isolation before compound) shows mixed or null effects on activation/performance; it’s not a hypertrophy cheat code.
• Presses generally deliver more pec work than flyes; flyes shine as an accessory or finisher rather than a main driver.
• Volume still matters: more weekly hard sets → more growth (up to your recovery limit).

How to Program Combos (4-Step Setup)

1. Pick pairings that “play nice”: opposing muscles (curl ↔ skullcrusher) or a small isolation feeding a bigger compound (fly → press). Avoid pairings that wreck bracing for the second move.
2. Set a rep-ratio: start at 2:1 or 3:1 toward the stronger pattern; adjust until both muscles hit near-failure together.
3. Load by the weak link: choose a weight that keeps both movements in good positions. If technique degrades, reduce load or increase the ratio.
4. Track the drivers: weekly hard sets per muscle and average RIR. Details on volume landmarks and split design live in the Complete Hypertrophy Training Guide.

Example Combos (With Ratios That Work)

1) Cable Fly → Curl → Press (Chest · Biceps · Shoulders)

• Ratio: 3–4 presses : 1 curl (add a slow-eccentric fly before each mini-cluster).
• Cues: slight torso lean on fly for tension; pause the press in the bottom to keep chest honest; curl only as a bridge, not the star.

2) Skullcrusher ↔ Curl (Triceps · Biceps)

• Ratio: 2–3 skullcrushers : 1 curl (flip if biceps dominate).
• Cues: elbows tucked, partial lockouts on skullcrushers for joint comfort; strict curls without hip swing.

3) Front Squat → Push Press (Quads · Shoulders)

• Ratio: 1:1 for most; advanced lifters may try 2 squats : 1 push press if overhead strength lags.
• Cues: weightlifting shoes, upright torso, full depth; drive through legs to assist the press while keeping positions tight.

Definitions & Use-Cases (Quick Table)

Common Mistakes (And Quick Fixes)

• One-to-one reps no matter what: switch to a rep-ratio so bigger movers aren’t short-changed.
• Going too heavy: technique breaks kill the second move—pick loads you can control through the full range.
• Letting rest creep in: if you need long breaths between mini-clusters, it’s a superset now; tighten transitions.
• Not tracking volume: count hard sets toward each muscle’s weekly target so combos complement, not replace, your plan.

Bottom Line

Combo exercises aren’t “lies”—they’re tools. Use rep-ratios to line up fatigue, load by the weak link, and track weekly sets and RIR. Do that, and the internet’s most “hated” moves become time-efficient hypertrophy work you’ll actually feel.

References

1. Zhang X, et al. Superset vs traditional resistance training: acute & chronic effects (time efficiency with comparable adaptations). Sports Med, 2025. Open Access
2. Robbins DW. Agonist–antagonist paired set resistance training: mechanisms & programming. J Strength Cond Res, 2010. PubMed
3. Soares EG, et al. Pre-exhaust vs traditional order: acute performance & EMG in trained men. Clin Physiol Funct Imaging, 2016. PMC
4. Trindade TB, et al. Pre-exhaustion training: narrative review of acute & chronic effects. Sports, 2022. PMC
5. Solstad TE, et al. Barbell bench press vs dumbbell flyes: EMG comparison in trained men. Int J Environ Res Public Health, 2020. PMC
6. Schoenfeld BJ, Ogborn D, Krieger JW. Weekly volume & hypertrophy: dose–response meta-analysis. J Sports Sci, 2017. PubMed