What Are Supersets and How Can They Help Build Muscle

Supersets are one of the effective training methods widely used by both professional athletes and fitness enthusiasts. They can target the same muscle group for maximum load or different muscle groups to improve overall endurance and strength. In this article, we will look at  what supersets are , their benefits, and how to properly incorporate them into your training process to achieve the best results. Regardless of your training level, using supersets can be a powerful tool on the way to your fitness goals.

What are supersets?

A superset refers to performing two sets of different strength exercises either without rest or with only a minimal pause. This is quite different from traditional strength training, where a rest period is required after each set. In a superset, the next exercise begins immediately after the previous one is completed.

Superset training follows a cyclical pattern: after completing two consecutive sets without stopping, you take a longer break of a few minutes and then repeat the pair. The overall training plan remains unchanged. One of the main advantages of this approach is that it allows you to complete the same workout volume in much less time.

Types of supersets

Supersets are typically performed in three main formats:

• Antagonist supersets – targeting muscles that perform opposite functions, for example, a set for the biceps followed by a set for the triceps.

• Same muscle group supersets – targeting muscles responsible for the same function, for example, two different exercises for the triceps.

• Upper/lower body supersets – combining exercises for different body regions, such as the quadriceps and back plus biceps.

The choice of superset type depends entirely on your specific training goals.

Why do you need to do supersets?

The choice in favor of supersets is due to the undeniable advantages they provide over classical training.

Saving time

The time spent on training is reduced by one and a half to two times. The entire volume of exercises can be done in a maximum of forty minutes, but most often it takes no more than half an hour. An ideal option for those who have limited time.

Increased stamina

Compared to classic strength training, supersets develop both aerobic and anaerobic endurance. This happens due to the lack of rest between sets. At the same time, high-intensity interval training increases endurance more, but not everyone practices it.

Increase testosterone levels

The superset is especially useful for men, as it helps to increase testosterone, which is necessary for muscle growth. At the same time, it is maintained for the next twenty-four hours after the end of training.

Burning more calories per workout

Increasing the intensity due to the lack of air leads to an increase in energy expenditure. This makes supersets an excellent choice for drying. You will spend more kilocalories and without the need to conduct long training. Repeated experiments show that when performing paired exercises without rest, more calories are spent in 30-40 minutes of training than in a classic training lasting 60 minutes.

Who shouldn’t do supersets?

Superset training is suitable for drying, for increasing endurance and building muscle volume, but is ineffective for increasing strength. In this case, give preference to performing exercises in short sets with heavy weights (85-90% of 1RM (one-repetition maximum)).

It is recommended to refuse supersets for people who are contraindicated in any high-intensity loads, as well as in the presence of problems with the heart or vascular system. In this case, it will simply not be possible to perform the standard volume of training as in classical strength training.

What’s good about antagonist supersets?

Pumping up muscles that perform opposite functions in supersets is more effective due to the increase in the number of repetitions in the approach. This was proven by one study, in which people performing two non-stop approaches on antagonists did more approaches than in classical strength training.

Antagonist muscles:

• Biceps (flexion) – Triceps (extension).
• Chest muscles (bench press/barbell row/pulley row) – Latissimus dorsi (push-ups/pull-ups).
• Quadriceps (Leg Flexion/Extension) – Hamstrings (Leg Press/Hip Extension)

You should not include multi-joint exercises with heavy weights in the program, since their number is greatly reduced.

Example of training on antagonists:

• bench press 6-8×3 and pull to the chest on the block 10-12×3
• standing press 6-8×3 and pull-ups on the horizontal bar in three sets, but with as many repetitions as you can do without losing technique
• curls 10-12×3 and extensions 10-12×3 (both exercises for biceps and triceps are performed with an EZ-bar)
• crunches 50×3 and hyperextensions on the GHD machine 20×3

What are the benefits of supersets for one muscle group and how to create them?

Let’s look at the benefits and how to do supersets for one target muscle group.

What are the features?

Comparison of the results of supersets on antagonists and one target muscle group using electromyography showed that the latter involved more muscle fibers. However, there is a downside, which is the lack of quality recovery.

The same study showed that with supersets on antagonists, muscle soreness goes away on the second day, and recovery comes on the fourth day. Inflammation markers in the first case disappeared on the fourth, and in the second – on the fifth.

Thus, in order for a superset for one target muscle group to be effective, it is recommended to perform it no more than once a week.

How to create supersets?

There are two opposing opinions and different research results. Some show that it is better to start with a single-joint, others – with a multi-joint. However, one thing remains unchanged.

All experts and scientists agree that the exercise that is done first will be more effective. Therefore, start with what is most important to you.

You can combine both single-joint and multi-joint exercises together. To avoid the risk of injury, it is not recommended to perform two multi-joint exercises if they are heavy, such as a standing press and a bench press in one double set.

What examples can be used?

Within one training session, it is highly recommended to do only one superset for the target group you want to load. The rest of the training should be done in the traditional way.

An example of a superset for different muscle groups:

• back (bent over barbell row) 6-8 times and biceps (wide grip lat pulldown to chest) 10-12 times
• chest (bench press) 6-8 times and triceps (triceps extension on a block trainer) 12-15 times
• quadriceps – front of thigh (leg press on the machine) 6-8 times and (leg extension on the machine) 8-10 times
• back of the thigh (straight leg barbell row) 6-8 times and (leg curls on a machine from a lying position) 12-15 times
• shoulders (standing military press with dumbbells) 10-12 times and (standing dumbbell flyes) 12 times

Who are upper and lower supersets suitable for and how to create them

Let’s look at the features of supersets for the upper and lower body, and also consider how to properly design a workout.

What are the features?

Paired exercises without rest on the lower and upper parts do not provide any advantages. At the same time, due to high fatigue, the volume of exercises performed is reduced, and your muscles will not receive additional activation.

Despite this, you will be able to develop not only general but also strength endurance. The body will get used to working much longer in a tired state. Against this background, oxygen will be used more efficiently, and energy is produced anaerobically.

How to create supersets?

There are no restrictions regarding the choice of exercises. The main thing is that the maximum weight does not exceed 60-70% of 1RM. In other words, do not work to muscle failure.

Among the exercises, it is necessary to highlight the deadlift, the standing press, squats and pull-ups with a barbell on the back, dumbbell curls for biceps, and toe raises with dumbbells in hands. At the same time, make sure that the technique is not violated.

What example can be used in supersets

The following program can be used as a basis for training paired exercises for the lower and upper body:

• Squats with a barbell on the chest 8×3 and a standing barbell press 6×3
• pelvic lift with a barbell on the hips and support on a bench 10×3 and bent-over barbell row to the chest 8×3
• Romanian deadlift with kettlebell or dumbbell 20×3 and dumbbell flyes 12×3