What is the superset system and how can we add it to our workout routine?
You’ve probably already heard about “superset system” a thousand times. But what is superset workout system exactly and how does it work? How can we add it to our workout routine and what are the benefits of the superset system?
If you want to have the best possible performance in bodybuilding and want to build big and strong muscles while burning your body fat, you should most certainly make the superset system part of your workout routine. In this passage we’re going to tell you everything you need to know about the superset system, so let’s get started.
What is the superset workout system?
Superset is a famous and popular workout system that probably everybody, from a pro bodybuilder to a beginner, has at least tried it once already. In a normal classic bodybuilding system, after working out for a set you have some time (at least around 60 seconds) to rest, catch your breath or drink some water. However in the superset system you have no time to rest!
In this system you have to finish two different workout sets back to back without any rest, and then take a rest after finishing both sets. For example, you have to do a set of 10 Chest Presses and then instantly do a set of 10 Dumbbell Flys.
There are two main methods for performing supersets: opposing muscle group supersets and similar muscle group supersets. These two methods are entirely different; hence, their results vary significantly.
Where can I find superset workout examples?
Many fitness websites and apps offer superset workout routines. You can also consult a personal trainer to design superset programs.
What are the benefits of superset workout system?
Superset system is incredibly efficient and effective in both saving time and increasing muscle growth. In this part of the passage we’re going to take a closer look at its perks and benefits.
- Improved Muscle Endurance
The superset system requires muscle endurance, as performing two sets back to back without any rest is very challenging. However, with consistent practice, your body adapts, enabling you to perform this system effectively. So, one of the main benefits of a varied and new system, like a superset, is that it enhances muscle endurance and strength.
- Increased Muscle Growth
The most important advantage of superset training is that it helps increase strength and muscle hypertrophy. Since there is no rest between sets, the workout intensity is very high. This means more stress is applied to your muscles which is a great stimulation for growth.
This high-intensity training allows you to use your full potential (sometimes, towards the end of a superset workout, you might even feel close to failure!). The longer your muscles remain under tension, the bigger they’ll get.
- Enhanced Cardiovascular System
Not only does this training method improve muscle endurance, but it also enhances the endurance of your cardiovascular system. By reducing rest time, you keep your heart rate elevated for a longer period. This leads to increased cardiovascular endurance and strength.
- More Efficient Workouts
The superset system can be a strategy to increase the intensity and volume of your workout sessions in less time. With the superset training system, you perform two exercises in the time you would normally spend on one.
In addition to making your workout more intense, it also requires less time. This method is particularly beneficial for people who don’t have enough time for the gym, as they can still have a great workout session with the superset system.
- Minimal Equipment, High Variety
The superset system requires minimal equipment, allowing you to work out at home. A pair of dumbbells or a resistance band is sufficient enough for this training method. However, despite the minimal equipment, these workouts are far from being boring! If you’re tired of your routine, you can add variety with supersets easily.
How often should I use supersets?
Supersets can be incorporated into your workouts 2-3 times per week, but don’t overuse them to avoid overtraining.
Who can benefit from supersets?
Supersets are a versatile technique suitable for most fitness levels, from beginners looking to add intensity to experienced lifters seeking a challenge.
Types of Superset Training with Examples
There are various types of superset training. While all of these workouts follow the superset technique, they differ from one another. The superset method should be chosen based on your goals and physical condition.
A specialized trainer is the right person to determine which type of superset you should perform according to your goals and condition.
Combined supersets
In a Combined superset workout, you train similar muscle groups, applying different exercises to stimulate muscle growth. There are two ways to do this:
- Pair a compound exercise with an isolation exercise.
- Pair two compound exercises together.
If you can handle the pain, this method is very effective for increasing hypertrophy.
Note: This workout should be done at the beginning of your workout session when you have the most energy. Fatigue during this type of superset can be higher due to the similar muscles being trained for a longer time. Therefore, perform this workout with caution and pay close attention to keeping the right form and technique.
Sample combined superset program
- Bench Press: 8 reps + Dumbbell Fly: 12 reps
- Barbell Shoulder Press: 6 reps + Reverse Dumbbell Fly: 8 reps
- Bent-Over Barbell Row: 8 reps + Single-Arm Cable Row: 12 reps
- Romanian Deadlift: 8 reps + Hip Thrust: 12 reps
How to design a superset workout?
Choose exercises that complement each other and target the muscle groups you want to train. Start with lighter weights and focus on proper form before increasing intensity.
Pre-exhaust and post-exhaust supersets
A post-exhaust superset involves combining a compound exercise (like pull-ups) with an isolation exercise (like bicep curls) to fully fatigue all the muscle fibers of a specific muscle group (in this case, the biceps). This level of muscle fatigue promotes better and greater growth.
In contrast, a pre-exhaust superset starts with an isolation exercise (like leg extensions) before a compound exercise (like squats). This type of training is not suitable for increasing strength but is better for hypertrophy because it places more stress on the targeted muscles.
Sample Post-Exhaust Superset Workout
- Squats: 6 reps + Leg Curl Machine: 12 reps
- Kettlebell Swings: 10 reps + Leg Curls: 10 reps
- Barbell Triceps Press: 8 reps + Overhead Cable Triceps Extension: 12 reps
Sample Pre-Exhaust Superset Workout
- Dumbbell Bicep Curl: 12 reps + Pull-Ups to failure
- Lying Barbell Triceps Extension: 8 reps + Single-Arm Barbell Floor Press: 12 reps
- Lateral Raise: 8 reps + Dumbbell Overhead Press: 6 reps
Upper-Lower Body Supersets
This system is by far the easiest one among the various types of supersets because you work with two completely unrelated muscle groups, giving each muscle a chance to rest while the other one is working. Therefore, this type of superset is a suitable choice for beginner bodybuilders.
Additionally, upper-lower body supersets are excellent for those aiming for fat loss, as the intensity alternates between the upper and lower body, leading to greater fat burning.
Sample Upper-Lower Body Superset Workout
- Goblet Squat: 8 reps + Barbell Bench Press: 6 reps
- Barbell Squat: 6 reps + Pull-Ups: 6 reps
- Hip Thrust: 8 reps + Shoulder Press: 8 reps
More Compound Super Set Example
Mobility and Strength Supersets
Combining strength and flexibility exercises in a superset creates a hardcore workout session that allows athletes to focus on both muscle building and increasing their range of motion and flexibility. Flexibility and joint mobility are often overlooked by many bodybuilders, which can negatively impact the quality of their strength training.
For example, limited hip mobility during a squat can reduce squat depth, cause the knees to move too far forward, and result in the heels lifting off the ground. This not only results in a poor squat but also increases the risk of injury.
By combining flexibility and strength exercises, you both improve your range of motion and perform strength exercises that promote muscle growth.
Sample Mobility + Strength Superset Program
- Deadlift: 6 reps + Hip Rotations: 8 reps
- Overhead Shoulder Press: 8 reps + Forearm Stretch on Wall: 8 reps
Who Should Not Use the Superset System?
Although supersets are safe for most healthy individuals and offer many benefits, this training system is not suitable for everyone.
Superset workouts are not ideal for maximizing muscle strength and power. If your goal is to increase muscular strength, this system may not be the best or most beneficial one for you. Additionally, if you are a beginner and new to bodybuilding, it’s better to avoid these workouts—unless a trainer has recommended them and is supervising you during the exercises.
For beginner athletes, the main goal should be to master the correct execution of exercises before pursuing other goals. However, once you are confident in your form, supersets can be a good option for you.
Are there any safety considerations with supersets?
Focus on proper form throughout the exercises to avoid injury. Don’t push yourself too hard, especially when starting. Listen to your body and take rest days when needed.
Final Thoughts
Supersets are a common training system in bodybuilding that help promote greater muscle growth and enhance physical endurance. In this article, we thoroughly explained this training system and its benefits, and introduced various types of supersets.
