Super Set Workout

Experienced athletes train according to a completely different technique than beginners who have come to the gym relatively recently. The difference in the training process is due to the natural adaptation of muscle tissue to stress. There comes a time when the usual activities simply cease to be effective, and in order to continue progress in building muscle, it is necessary to shock the muscles. Unusual training methods help to do this, among which are drop- and super-sets.

The superset is a pair of antagonist exercises. They are done alternately without any break. Antagonists are muscles that perform opposite functions relative to each other. For the chest - this is the back, quadriceps - biceps, triceps - extension and so on. Each of these muscle groups is involved when they do the opposite, for example, bend and unbend their arms. It is these antagonists that the lesson with the supernets is aimed at.


  • 1 Benefits of SuperSet Training
  • 2 General recommendations for supernets
  • 3 Example of a training program with supernets
  • 4 Training program using supersets

The Benefits of Superset Training

The main advantage of supersets is the shocking effect that they exert on muscles that manage to adapt to familiar loads. This quality manifests itself only when the athlete does not abuse the exercises on antagonists, that is, does not resort to supersets every training session.

This training technique also has other advantages:

  1. Muscles recover much faster. If after a bench press on triceps performed with a narrow grip, immediately go to the climbs to the biceps with a barbell, then the triceps receives a slight degree of stimulation and is actively restored.
  2. Accelerated growth of muscle tissue. Active loads on the working group of muscles lead to an intense flow of blood, along with which nutrients enter. This process stimulates the renewal of muscle tissue, which becomes the reason for the increase in muscle volume.

The advantages that supersets demonstrate have become the reason for the active use of this type of training.

General recommendations on supernets

To use all the advantages of supersets, you must consider the following nuances:

  • exercises should be selected similar to each other, that is, isolating “plus” isolating, basic “plus” basic;
  • it is not recommended to use two antagonists, which are located far from each other, within the framework of one superset;
  • breaks after approaches do not do at all or very short, if the rhythm has not yet become familiar;
  • the rest between the individual blocks of the supersets, on the contrary, is increased in comparison with the pauses that are made between the usual approaches.

These few simple recommendations will make training with supernets as effective as possible.

An example of a training program with supernets

If the athlete sets a goal - to train his hands, or rather, to make further progress in increasing the volume, then they make a superset from:

  • lifting the bar to work out the biceps;
  • narrow grip bench for triceps.

First, do two warm-up approaches. In total, three approaches must be performed for each muscle group.

When the first block is completed, the place to the supernets is replaced by the usual exercises performed in three sets with 8-12 repetitions in each:

  • hammers (biceps);
  • extension in the simulator (triceps).

The workout ends with a return to supernets, which allows literally “awakening” muscles to volume growth:

  • barbell lifts performed by a grip from above (biceps);
  • French bench press (triceps).

Each muscle is worked out three times. First comes the biceps, then triceps, biceps again, and so on.

Supersets, as you can see, are quite simple to do. They allow you to avoid the state of the plateau, which is why professionals use them during training.

Superset Training Program

The program consists of:

  • Pull-ups on the crossbar with a wide grip (3-4X8-10);
  • Army press (3-4X8-12);
  • Thrust of the upper block with a wide grip (3-4X8-12);
  • Dumbbell bench press sitting (3-4X8-12);
  • Draft rod in the slope (3-4X8-12);
  • Swing dumbbells in front of you (3-4X8-12).

And the army bench press and pull-ups do at the usual pace. They serve to warm up. Work approaches begin with warm-ups. The next pair of exercises (upper block traction and dumbbell bench press) is done in 1 approach, alternating until there are 3-4 full cycles for each muscle group.

You can also pull the barbell and do the swing with a superset, but only when you have the strength to do it. If you have to overcome yourself, it is better to work as usual. Thus, you can make either two supersets, or one. The main thing is to correctly calculate your own capabilities.