When you want to improve the way you look, move, training efficiency, and the ability to lift more weight, supersets are the bomb. You can pair almost any exercise together to build muscle, lose fat or bring up a lagging body part. You’ll do more work in less time and hit the showers early while the gym bunnies are busy taking their Instagram selfies. Who’s got time for Instagram anyway when seeking a muscle pump? The bottom line is that if supersets are not part of your workout program, you’re missing out on gains.
Here is the lowdown on supersets, why they should be a regular part of your workout, and four superset types to take your training to the next level. Ready to get better? Then let’s go.
WHAT ARE SUPERSETS?
Supersets are when you perform two exercises back to back, followed by a short rest. This effectively doubles the amount of work you do while improving your training efficiency. Because you’ll keep the same recovery periods between exercises in a superset as when you do straight sets.
In a program, supersets often look like this:
- 1A. Bench Press 8-12 reps
- 1B. Chin Ups 8-12 reps
- Rest 60-90 seconds and repeat 3-4 times
ADVANTAGES OF SUPERSETS
- Increase the efficiency of your workout because you’re reducing the rest periods between exercises. Making sure you have all the equipment you need beforehand works best.
- Reducing your rest periods between exercises will increase the intensity of your training, and this leads to better results.
- Increased muscle building and fat loss potential because the shorter rest periods and back-to-back muscle contractions in supersets can help promote an additional stimulus for muscle growth.
- Increased fat loss because of the reasons above when you use supersets in combination with a caloric deficit.
Training
Four-Week Superset Program for Serious Size
Step-by-step instructions to add mega mass to your physique.
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4 SUPERSETS FOR STRENGTH AND MUSCLE
The types of supersets you use depend on your goals and whether you’re a beginner or advanced trainee, how much time you must train, or how much pain you’re willing to stand in the name of gains.
Here are four superset types for better mirror flex times. You’ll be thanking me later (or not).
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POST & PRE-EXHAUSATION SUPERSET
Post exhaustion supersets are when you combine a compound exercise(chin-up) with an isolation exercise (biceps curl) to exhaust all the muscle fibers in a particular muscle group, in this case, the biceps. Here you will get the most significant strength benefits from the compound movement.
A pre-exhaustion superset is the single joint movement (leg extensions) performed before the compound exercise (front squat). But be warned, these are not great for strength purposes but better for hypertrophy because of higher muscle fatigue and damage to the targeted muscle group.
But both are great for bringing up a lagging body part if you are willing to suck up the discomfort. Here are some examples.
Post Exhaustion Supersets
Quads
- 1A. Front squat 6-12 reps
- 1B. Leg extensions 12-20 reps
Hamstrings
- 1A. Kettlebell swings 10-25 reps
- 1B. Stability ball hamstring curl 12-15 reps
Triceps
- 1A. Close grip bench press 8-15 reps
- 1B. Overhead triceps extensions 12-20 reps
Pre-Exhaustion Supersets
Biceps
- 1A. Any bicep curl variation 12-15 reps
- 1B. Chin Ups AMRAP
Triceps
- 1A. Skull crushers 8-15 reps
- 1B. Single arm floor press 8-12 reps on each side
Shoulders
- 1A. Dumbbell lateral raise 8-15 reps
- 1B. Dumbbell seated overhead press 6-12 reps
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COMPOUND SUPERSETS
A compound superset trains a similar muscle group, where you can hit muscles from varying angles and exercises for better muscle development. There are two ways to go about this. You can pair a multi-joint exercise will a single-joint exercise (like above) or two multi-joint exercises together.
This is a time-efficient way to train for hypertrophy if you can stand the pain.
These need to be performed at the beginning of your training when you have the most energy. Fatigue during this type of superset accumulates or compounds more than in other supersets because of the similar muscles and movements being trained. For this reason, approach this superset with caution and pay attention to form load and technique.
Chest
- 1A. Barbell bench variation 6-8 reps
- 1B. Chest flye variation -12 reps
Shoulders
- 1A. Barbell overhead press 6-8 reps
- 1B. Bentover reverse flye 8-12 reps
Back
- 1A. Barbell bentover row 8-12 reps
- 1B. Single-arm lat pulldown 12-15 reps
Legs
- 1A. Romanian deadlift variation 8-12 reps
- 1B. Resistance band hip thrust 12-15 reps
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STRENGTH & MOBILITY SUPERSET
A strength and mobility superset is a heavy weighted strength exercise for low reps combined with a mobility exercise to help improve your technique and recovery of the strength exercise. For example, a lack of hip mobility in the squat can hinder squat depth and cause knees to excessively go over the toes and your heels to leave the ground.
By pairing these together, you’ll improve your mobility to help strengthen all parts of the movement you are training.
- 1A. Deadlift variation 3-6 reps
- 1B. Hip flexor mobilization 8 reps
- 1A. Barbell overhead press 6-12 reps
- 1B. Forearm wall slides 8 reps
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LOWER & UPPER BODY SUPERSETS
This is the least taxing of all the supersets because you’re working two unrelated muscle groups and allowing for complete rest and recovery of a muscle group before going back and doing it again. This makes for excellent training efficiency and leaves all the Instagram influencers in your dust.
Lower and upper body supersets are not the best for strength but great for full-body workouts or full-body splits and beginner trainees because fatigue here is easier to manage. Plus, they are great for fat loss because you’re alternating blood flow between your upper and lower body, which helps you burn more fat.
Note- There are many examples, and these are only a few suggestions.
- 1A. Goblet squat 8-15 reps
- 1B. Barbell bench press 6-12 reps
- 1A. Barbell front squat 6-12 reps
- 1B. Chin up 6-12 reps
- 1A. Barbell hip thrust 8-15 reps
- 1B. Dumbbell floor press 8-12 reps
