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What You Need to Know about Supersets


A lot of people are now conscious about their physical and mental health. Many are watching their diet attentively while some engage in extra physical activities such as sports and exercise. There are tons of workout programs, such as Batman’s workout routine, to keep your body moving, regulate your weight and strengthen your immune system. Doing your regular exercise can make our bodies stronger as we burn calories and build muscles with each set of training. 

A training method called supersets are a popular means of exercise for fitness enthusiasts. The creation of this method benefited many people who learned proper techniques and guidelines that provided great results. If you want to try doing supersets, read on for more details.

The Benefits of Supersets

Supersets are different from any other workout routine. A regular set of workouts may include rests in between every set, which your body will adapt to the process called a plateau. This means that your body learned all the movements because of repetitions, slowing down the process of muscle growth and burning of calories. Supersets surprise your body with rapid-fire techniques that help in making your body stronger.

Another great benefit of doing supersets is that it increases your heart rate, which makes a good condition for your workout. Supersets improve your cardiovascular stamina with every increase in the level of difficulty of your training.

Supersets are also capable of burning more calories per minute than any traditional workout set. Burning more calories faster is the ideal way of losing weight faster and effectively.

You can also combine different types of exercises that focus on your muscle development, where it allows an organized flow for better recovery. It also works on stabilizing muscle groups and generating more force for the other muscle groups that you are working on.

Supersets also save you more time because it makes you do more reps in a shorter time, making your session more effective.

When to Use Supersets

Supersets let you group exercises that benefit the agonist and antagonist muscle groups. It lets you focus on one muscle group as the others will rest during the set. For example, you can do inverted rows then cable presses next, or overhead presses then pull-ups after. 

Most people often use their front muscles more than those on the back of their bodies. For example, using the biceps more than the triceps quads more than the hamstrings. This anterior dominance may produce postural issues, which leads to performance difficulties and risks of injuries. To correct this issue, you can pair pulling and pressing exercises with symmetry to reduce the development of anterior dominance.

When Not to Use Supersets

Compound exercises such as deadlifts, cleans, squats, bench presses, and snatches do not pair well with supersets. These types of exercises are usually startups of a workout, which will drain the energy that you need for supersets. 

Doing some stretching or light mobility exercises in between your sets of lifts would be great, however, you need to have high energy levels to do the lifts and you must have enough time to recover.

Guide to Supersets

If you want to engage in doing supersets, here are some guides to help you with the best pairings of workouts.

Superset Upper Body Vertical Press

  • Military Presses
  • Landmine Presses
  • Shoulder Presses

Superset Upper Body Vertical Pulls

  • Chin-ups
  • Lat Pull-downs
  • Pull-ups

Superset Upper Body Horizontal Press

  • Push-ups
  • Flys
  • Cable Pushes
  • Bench Presses

Superset Upper Body Horizontal Pulls

  • Reverse Flys
  • Row Variations

Superset Elbow Extension Presses

  • Tricep Push-downs
  • Skull Crushers

Superset Elbow Flexion Pulls

  • Bicep Curls Varieties

Superset Lower Body Presses

  • Lunges
  • Goblet Squats
  • Leg Presses
  • Leg Extensions

Superset Lower Body Pulls

  • Glute, Hamstring Raises
  • Physioball Leg Curls
  • Pull-throughs


Supersets can be a difficult workout but, with the right determination and attitude, you will get the best results fast. Remember to gather enough information first before starting this workout to prevent the risk of injuries.