As of: March 24, 2024, 5:03 p.m
By: Alexandra Grauvogl
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When strength training, you can train according to the superset principle to save time © IMAGO / Westend61
The secret to more effective muscle building could lie in superset training.
It promises, among other things, a shortened workout duration.
You can read here exactly how it works, what variants there are and what the risks are.
More muscles and less body fat – that is the goal of many fitness athletes.
To achieve this, so-called hypertrophy training – strength training with a focus on building muscle (mass) – is the method of choice.
There are different methodological approaches or training principles according to which strength training is organized.
So-called supersets are particularly popular because they promise a shorter workout duration and an additional boost to the metabolism due to the more intensive exercise.
Supersets in strength training – a classification
In principle, you can design your strength training as a circuit training, in which the station is changed after each set and several rounds are carried out.
Or you can do station training, in which all sets of an exercise are completed one after the other before moving on to the next station.
Superset training is
a form of station training
a form of multi-set training
an intensification method (in addition to, for example, HIT or PITT)
Along with split training, intensive repetitions, modified repetitions, partial movements and reduction sets, supersets are among the most important principles of muscle building training.
Here you can find out how often you should train for optimal muscle building.
Superset training: These variations exist
Normal strength training to build muscle involves doing 3 to 6 sets of an exercise with 8 to 12 repetitions each.
There are breaks of 1 to 3 minutes between sets.
It’s different with superset training.
Here, immediately after a set of one exercise, another set of another exercise is completed and then a break is taken.
Sports science differentiates between three variants of supersets (source: Jürgen Freiwald/Andrea Greiwing: Optimal strength training. 2016):
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Superset variant 1: agonist – antagonist
In this superset variant, the agonist (acting muscle) and antagonist (opponent) are trained directly one after the other, without a break.
Example: In the biceps curl, the arm flexor (M. biceps brachii) is the agonist, its counterpart (antagonist) is the arm extensor (M. triceps brachii).
The superset training would therefore look like this:
Superset |
10 reps of bicep curls, 10 reps of triceps dips |
Break |
Other examples of the agonist-antagonist variation: leg curls and leg curls, bench presses and barbell rows.
This superset variant also includes the term
push-pull superset
, i.e. the alternation between a “pushing” exercise and a “pulling” exercise.
Superset variant 2: double set
With this variant of supersets, two different exercises for the same muscle group are done directly one after the other without a break.
Example: Both leg curls and squats aim to strengthen the leg extensors (quadriceps femoris muscle).
The only time that serves as a break is the time spent switching between devices.
So a superset could look like this:
Superset |
10 reps leg curl, 10 reps squat |
Break |
Further examples of the double set variation: bench press and butterfly (chest), crunches and leg raises (abdomen), pull-ups and dumbbell rows (lats).
Superset variant 3: Trisets/Compound Sets
With the Triset or Compund Set, not just two (double set), but three exercises for the same muscle group are performed immediately one after the other.
The only time that serves as a break is the time spent switching between devices.
Example: A possible superset combination for the chest would be the barbell bench press, dumbbell bench press and the bodyweight exercise push-up:
Superset |
10 reps of barbell bench press, 10 reps of dumbbell bench press, 15 push-ups |
Break |
Other examples of compound sets: cable triceps kickbacks, dumbbell triceps presses, Arnold dips
Known? How many push-ups men and women should be able to do
Benefits of supersets
As already mentioned, supersets offer the decisive advantage of a reduced overall training time for a given number of exercises compared to traditional strength training, in which all sets of an exercise are completed before moving on to the next.
You also benefit from supersets if you want to combine strength training with endurance training.
A study by Schuenke et al.
(2002) showed that push-pull supersets could improve aerobic energy production and fat metabolism processes more than conventional exercise while reducing the overall duration of exercise.
100 push-ups in a row – 8-week training plan as a PDF
Do you want to get started and do not just 100 push-ups a day, but even in one go?
Then download the 8-week training plan as a PDF HERE for free.
Only a one-time registration with our login service USER.ID is necessary.
100 push-ups in a row – the training plan © IMAGO/David Munoz
Superset training – the risks
Any type of strength training carries risks, especially if the technique is not mastered correctly, exercises are carried out improperly, or trainees overestimate their fitness level.
Of course, this also applies to supersets, which are generally safe.
The main problem with supersets is that fatigue from the lack of rest can make it difficult to maintain correct technique.
The more complex and demanding an exercise is, the more this can become a problem.
Tip: To prevent this from happening, choose exercises with lower technical demands when performing supersets.
This is especially true for less experienced strength athletes.
Example: Instead of the demanding compound exercise “squat with barbell”, you can also incorporate the leg press, which targets the same focus muscles (front of the thigh), but allows significantly fewer technical errors due to the guided movement.
Beginners and advanced users should also avoid the particularly intensive trisets or compound sets.
There is basically nothing wrong with superset training based on the push-pull principle or agonist-antagonist to shorten the training time, but traditional muscle building training is preferable at the beginning until the body gets used to it.
For strength training beginners who usually rely on full-body training in every session, the upper-lower body variant can be an option.
Here, an exercise for the upper body is always alternated with an exercise for the legs or buttocks per superset.
Whether you're a professional or a fitness novice, if your technique begins to deteriorate due to increasing fatigue during the superset, you should either take a break, choose easier exercises, or reduce the weight or resistance.
PDF library of workouts and training plans
In our PDF library, those interested in sports can find many workouts and training plans for different fitness levels for free download, for example a combination workout for cardio and strength, a 10-week training plan for beginners or push-up training plans for beginners and Advanced.
To gain access, you must register once and free of charge with our login service USER.ID.
Make sure you regenerate sufficiently after superset training
It's not without reason that supersets are one of the intensification techniques of hypertrophy training.
Training without or with fewer breaks puts enormous strain on the muscles, cardiovascular system and nervous system.
It is therefore important to ensure that you have enough regeneration time between training sessions (one to two days).
Otherwise, the risk of exhaustion and associated injuries increases.
If you pay attention to the points mentioned, you can benefit from superset training for better muscle growth in less time and an improved metabolism.
The author is a former competitive athlete, certified ski instructor and fitness trainer (B license).