Nederlands | English | Deutsch

Project Sports

Questions and answers about sports

Are supersets an effective way to gain size?

4 min read

Asked by: Nathaniel Hernandez

A superset is set of two exercises that are performed immediately back-to-back, typically for the same muscle group. Supersets aren’t going to help you gain strength or lose fat faster, but if used properly, can help you finish your workouts faster without hurting your performance.

Does superset affect muscle growth?

Supersets are good for muscle growth if it means that you are training more than you otherwise would. Using supersets for antagonists like biceps and triceps is a classic method to build more muscle in less time.

Do supersets build hypertrophy?

On top of decreasing total workout time, supersets can also benefit hypertrophy adaptations. By using back-to-back similar muscle group focused exercises we can push ourselves closer to failure and recruit more muscle fibers as effort increases throughout the superset.

Does Supersetting do anything?

Supersets are one of many techniques to modify your resistance workout for specific goals. Supersets involve performing a set of one exercise immediately followed by a set of a second exercise. The biggest benefit of supersets is decreased overall training time and increased aerobic demand.

What is the benefit of supersets?

Because you ditch your usual rest between sets when you superset, the intensity of your workout is higher, causing greater muscle activation. This means increased muscle growth and strength, so if you’re trying to bulk out those biceps or simply want to get stronger, supersets could help.

How often should I do supersets?

Because supersets can be demanding from a metabolic and muscular-stress standpoint, the frequency of training specific groupings of exercises and/or functional body units, should be limited to two to three times per week. Adequate rest and recovery are key to progressing your strength for the long run.

How many sets of supersets should I do?

If you’re after pure strength, five to eight reps of each will do the trick. After you complete both exercises in a superset, rest for anywhere from 30 to 90 seconds, she says. The less you rest, the more intense your session will feel. From there, repeat for three to six total supersets.

How long should you rest during supersets?

about 30 to 60 seconds

Rest about 30 to 60 seconds between supersets, and repeat. Incorporate more variety into your workouts. You don’t have to do exercises for the same muscle group. You can do opposing muscle groups or even two completely different parts of the body.

Is it bad to superset the same muscle?

1) Superset Muscle Groups that Don’t Interfere with Each Other. Now although you can theoretically superset any two muscles with each other, if you want to see the best results then it’s important that you choose the right ones.

What are the disadvantages of supersets?

The disadvantages of super sets

  • not being used correctly in order to properly overloading the muscles.
  • taking up more than two machines at the same time.


What are the best supersets?

The 5 Best Supersets for Athletes

  • Chest and Back Superset. Push-Ups. …
  • Shoulders and Back Superset. Single-Arm Kettlebell Clean and Press. …
  • Lower-Body Strength and Power Superset. Deadlift. …
  • Upper- and Lower-Body Superset. Chest-Supported Row. …
  • Legs and Back Superset.


Is it good to superset the same muscle?

1 One of the best options is by using supersets. Exercises in supersets can be for the same muscle group—such as doing an overhead shoulder press followed by a lateral raise—which is the most intense way to use supersets. Because you’re working the same muscle group, those muscle fibers get more time under tension.

Does a superset count as one exercise?

Remember that supersets count as two sets because two exercises were performed. So, for example, if you were planning to do ten sets for legs and you want to do all supersets, then you would do 5 total supersets.

Is it good to superset biceps and triceps?

Pair your biceps and triceps exercises to generate more force and more muscle growth on arm day. These four supersets will give you a new benchmark for how intense a pump can be!

Do supersets burn more fat?

They also found supersets required the body to use more stored energy (such as fat and carbohydrates) during exercise and for an hour afterwards. This could ultimately increase fat burning, and may even lead to more muscle gain as supersets mean more work is performed.

Which muscles burn the most fat?

The largest muscles (and therefore the largest calorie burners) are in the thighs, abdomen, chest, and arms.

What is the best superset workout?

My favorite superset combination for arms is the Dumbbell Incline Triceps Extension, right into the Dumbbell Spider Curl.

  • DUMBBELL INCLINE TRICEPS EXTENSION.
  • DUMBBELL SPIDER CURL.
  • STRAIGHT-ARM PUSHDOWN.
  • FACE PULL.
  • UCV RAISE.
  • CAVALIERE CROSSOVER.
  • DUMBBELL ‘L’ RAISE.
  • DUMBBELL OVERHEAD PRESS.