Supersets – Types, Benefits, Training Plan

Supersets are an advanced training method that has gained popularity among athletes, especially bodybuilders and strength trainees. It is an effective way to structure workouts, allowing you to complete more exercises in less time. What are supersets? What are the benefits of using them? How can they be included in a workout plan?

Supersets - what are they?

A superset is a training strategy that combines two exercises performed back-to-back without rest between them. After finishing the first movement, you immediately move on to the second. This method increases workout efficiency and allows you to achieve greater training volume in a shorter period of time.

Supersets - who are they for?

Supersets are a good solution for breaking stagnation and routine in training. They work well for athletes with limited time or those who want to shorten their workout sessions.

They may also benefit athletes looking to speed up metabolism, burn fat more effectively, or improve muscle strength and endurance.

Types of supersets

Depending on the muscle groups involved, three main types of supersets can be distinguished:

• Antagonistic supersets: combine exercises for opposing muscle groups within one set, e.g., biceps–triceps or chest–back.
• Non-competing supersets: pair a large and a small muscle group that do not overlap much, e.g., chest–biceps or back–triceps.
• Same muscle group supersets: two different exercises targeting the same muscle group, e.g., shoulders–shoulders or chest–chest. A good method is to start with a free-weight exercise and follow with a machine-based one for maximum isolation.

Superset training - how to perform?

Supersets are based on doing two exercises in a row without rest, which makes them a demanding way of intensifying training.

Before starting, it is important to do a full warm-up. Then select the type of superset, prepare the exercises and equipment, and pay attention to proper form and suitable loads. Incorrect technique or weight choice can increase the risk of injury.

One exercise should include about 8–15 reps, so a full superset gives 16–30 reps. Perform 3–4 rounds, and finish the session with stretching to relax the body and support recovery.

Effectiveness of supersets - what are the benefits?

Supersets can cause greater muscle fiber breakdown, which promotes hypertrophy, strength, and endurance. Studies show that antagonistic supersets may increase workout volume by 8–20% compared to traditional sets.

They also improve muscle coordination and flexibility, help shape the physique, and burn more calories, supporting fat loss. Additionally, they bring variety and new training stimuli.

It is worth noting, however, that because of the high intensity, supersets can lead to greater post-workout fatigue and longer recovery time.

Supersets - workout plan

A workout plan can be based entirely on supersets, which is demanding but time-saving, or include only selected supersets for specific muscle groups. Examples include:

• Antagonistic supersets: dumbbell rows + barbell bench press (3x10); barbell squats + lying leg curls (3x10)
• Non-competing supersets: barbell bench press + dumbbell flys (3x10); lat pulldown + dips (3x7)
• Same muscle group supersets: barbell squats + lunges (3x10); Arnold press + upright row (3x7)

When using supersets, always adjust exercises, repetitions, sets, and loads to individual abilities to avoid overtraining and injuries. Supersets work best as occasional support in a training cycle, introduced at the right time.

If planning them independently is difficult, it may be helpful to consult an experienced personal trainer.

Bibliography:

1. https://pubmed.ncbi.nlm.nih.gov/27243916/
2. https://pubmed.ncbi.nlm.nih.gov/36846453/
3. https://pubmed.ncbi.nlm.nih.gov/25092528/
4. https://pubmed.ncbi.nlm.nih.gov/33021579/
5. https://www.researchgate.net/profile/Fernando-Fabrizzi/publication/282980127_Bioenergetics_of_Muscle_Contraction/links/620067f6702c892cef0ba52c/Bioenergetics-of-Muscle-Contraction.pdf#page=83