What Are Supersets and Are They Right for You?

“Supersets” is a term that’s often misused and misunderstood. Most gym-goers assume that any two exercises performed back-to-back are coined a superset, but that’s simply not true. By definition, a superset is used to perform two exercises that activate opposing (antagonist) muscle groups with no rest between each set. 

Examples of supersets include the pairing of chest/back, biceps/triceps or quadriceps/ hamstring exercises. 

Keep reading to learn how to incorporate supersets into your regular training routine to make your workouts even more effective than they already are. 

3 Benefits of Supersets

#1: Supersets Help Maximize Your Training Time 

During a superset, you’re skipping the rest period between exercises, which is essential for making the most out of your workout time. So, if you want to cut down on your time spent exercising, supersets are a time-efficient way to keep you on track with your goals. 

#2: Supersets Help Burn Fat

When there’s less downtime between exercises, your heart rate stays elevated, which improves your cardiovascular endurance and burns more calories.

#3: Supersets Help Build Stronger Muscles

If you’re looking to build stronger muscles in a shorter amount of time, supersets might be your best bet. By using back-to-back exercises from opposing muscle groups, one muscle group rests while the other one fatigues. This means you can push yourself closer to failure and recruit more muscle fibers in a shorter amount of time. 

Who Should Use Supersets? 

Anyone Who Wants to Cut Down on Time

Use supersets if you want to get in a good workout in less time. 

Anyone Who Wants to Increase Muscle Mass

Use supersets to recruit more muscle fibers and increase muscle mass in less time. 

Anyone Who Wants to Increase Muscular Endurance 

Supersets are rooted in hypertrophy—an increase in muscle mass—and they’re perfect if you’re looking for a quick pump without spending hours in the gym. 

Supersets vs Compound Sets

It’s important to note that supersets differ from compound sets. Compound sets describe when 2 different exercises from the same muscle group are completed back-to-back without a rest period. 

Here’s an example of a compound set: One set of 10 reps of barbell chest presses followed by one set of 10 reps of dumbbell incline chest presses. 

Supersets vs Circuit Training

By definition, a circuit consists of 3 or more exercises—strength training or cardio-based moves—completed in multiple rounds. Circuit training improves both muscular and cardiovascular endurance by minimizing the rest period between sets. 

The main difference between the two is that supersets typically require weights for strength gains with minimal cardiovascular benefits, while circuit training may include strength- or cardio-based exercises using your own body weight or weights. 

Sample Superset Workouts

Here are some examples of how to use supersets.

Chest/Back Day

Superset 1: 3 rounds of 10 reps each 

Push ups 

Pull ups

Superset 2: 3 rounds of 10 reps each

Dumbbell chest press 

Dumbbell bent-over rows 

Superset 3: 3 rounds of 10 reps each

Dumbbell chest fly

Dumbbell reverse fly 

Quadriceps/Hamstrings (Leg Day) 

Superset 1: 3 rounds of 10 reps each 

Dumbbell front squats 

Dumbbell straight-leg deadlifts

Superset 2: 3 rounds of 10 reps each 

Dumbbell front lunges (10 reps each leg) 

Dumbbell glute bridges 

Superset 3: 3 rounds of 10 reps each

Dumbbell split lunges (10 reps each leg) 

Dumbbell single-leg RDLs (10 reps each leg) 

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Find more supersets and circuits in the Gymondo app to build strength and endurance.