Superset training. How to train in the gym to lose weight? Why are supersets needed?

or, as they are also called, super series are one of the ways to create muscle stress by increasing the intensity of training. Should emphasize that this is only one of the methods, and not everyone needs to use this method and not always. Are supersets effective? Yes, they are effective! Should I only use supersets? No way! In essence, this method of training is a combination of two or more exercises in one approach. In practice, 2 exercises are most often used, the athlete first performs 8-12 repetitions of one exercise, and then performs another 8-12 repetitions of another exercise without rest. There is also an option with rest between exercises, when the athlete performs one exercise, rests for 30 seconds, then performs the next exercise, then rests again for 30 seconds and repeats the approach.

Important distinguish supersets from complex sets. Supersets are always performed on antagonist muscles, and complex sets are performed on the same muscle. Muscle failure needs to be achieved only in the last approach. It is most effective to use supersets to train small muscle groups, such as arms and shoulders; if an athlete trains large muscle groups with supersets, then it is better to use isolation exercises. The fact is that a lot of energy is spent on basic exercises for large muscle groups, in addition, since many different muscles are involved in basic exercises, some of them will receive load in both exercises, and this will limit the athlete’s capabilities.

Antagonist muscles:

Biceps – triceps
Biceps Curls - California Press
Hammers - Reverse Grip Press
Reverse grip pull-ups - standing French press

Chest - latissimus dorsi
Bench Press - Wide Grip Pull-Ups
Dumbbell Angle Press – Bent Over Row
Dips - pullover in the simulator

Quadriceps - hamstrings
Barbell Squats - Romanian Deadlift
Leg extensions – leg curls
Leg press - plie squats

Back – front deltoids
Dumbbell row - seated press
Lower block row - military press
T bar row - lifting a dumbbell in front of you

Chest - rear delts
Angle Press - Bench Row
Push-ups - dumbbell flyes
Bringing your hands together in a crossover – swinging your hands in a crossover

Back extensor - abs
Deadlift - Hanging Leg Raises
Hyperextension - Roman bench
Bent-overs with a barbell - bicycle exercise

rules And recommendations

Muscle priority – you always need to prioritize in everything, so you immediately need to decide which muscle is the target and use heavier exercises to train it, as well as train it first. It is, of course, possible to train the target muscle with a second exercise, for example, if you usually train the biceps first, then by doing a triceps set first you will create unusual stress on the muscles, which can contribute to their hypertrophy.

Number of repetitions – supersets should be performed in a large number of repetitions, approximately 8 to 12 for each exercise, since one of the advantages of this training method is pumping the muscles with blood. Also, doing low reps only makes sense if you are training for strength and strength training involve performing heavy basic exercises, which in this case are not recommended.

Rest between sets – duration is from 30 to 60 seconds, but in fact, if each exercise takes 30 seconds, then 60-90 seconds pass between approaches to the same muscle group, in fact, this is one of the main advantages of supersets. You can also rest for 30 seconds between each exercise, and this way the load will be distributed more evenly throughout the entire workout. On the other hand, by performing exercises in a row, the athlete achieves better pumping.

Trisets - this is a variant of organizing super series, when the athlete performs not 2 exercises per approach, but three. This is necessary in order to better load the lagging muscle group. The first exercise is performed on the lagging muscle group, the second on the antagonist muscle, and the third again on the lagging muscle group. It is important to note that the third exercise must be isolating and easier than the first.

Benefits of Supersets

Restorative – this advantage lies in the fact that the muscles rest not only directly during rest, but also when you train antagonist muscles, as a result, the athlete can perform a large amount of work during training. It is precisely because basic exercises do not allow muscles to recover effectively while training the antagonist muscle that they are not recommended for use as exercises for supersets.

Pumping - this is, in essence, pumping muscles with blood, due to which it is possible to create an influx of nutrients into the muscles, as well as stretch muscle fascia . It is precisely because of the pumping effect that there is an opinion that it is effective to perform supersets during “drying”, since the flow of blood promotes the breakdown of fat, as a result of which its further reduction occurs much faster. Usually, when one muscle is trained, after the approach the blood gradually drains, so athletes try to stretch the muscles, trying to retain the blood for as long as possible. In this case, since you are still training the antagonist muscles, the blood does not drain even during rest, which has a very positive effect on both muscle recovery and its further hypertrophy.

Supersets (super series) are the principle of performing exercises in weightlifting, which every athlete encounters sooner or later. It often becomes a real lifesaver when there is a muscle plateau or when muscles get used to monotonous loads. Today we are talking about what supersets are, what their benefits are for athletes, and how to make training more effective.

What is a superset?

Superset (or super series) - stage-by-stage execution of 2 or more different exercises without rest. There are these types of loads.

For 1 muscle group

It is supposed to combine a couple of different exercises that have the goal of working out a single muscle group.

• 1st exercise is basic. It activates all motor units (provoking microtraumas, strength training, increasing endurance).
• 2nd insulating. It affects the creation of pumping, and is performed for accelerated pumping of acidified tissues. The effect is similar to shot-steps.

Here are some exercises for the pectoral muscles:

1. Push-ups on parallel bars all the way with a load on a strap, the weight of the load is about 12-15% of the athlete’s body weight.
2. Bench press on an incline bench in a lying position (angle 30-40 degrees), and the weight is about 70% of the maximum.

To antagonist muscles

This is a training consisting of exercises acting on antagonist muscles, which are performed in pairs without respite. This approach:

• Develops aerobic endurance, burns fat and plays the role of cardio training with an increased number of repetitions - 10-20 times. It is possible to train with failure in each approach.

1. in the case of rest breaks of up to 5 minutes (during which movements for flexibility and relaxation are performed), training with supersets is aimed at working out the glycolytic strength of the muscles;
2. with short (up to a minute) rest breaks, exercises that affect the production of anaerobic reserves inside the muscles and lactate endurance.

• Provokes powerful strength and alactic capabilities (with relatively large weights and repetitions of 8 and below).

1. To increase alactic strength, explosive repetitions are performed in short series. You shouldn’t work one muscle group at once to the point of exhaustion, so relax between repetitions for 1-2 minutes. Failure should occur after completing the entire exercise.
2. Cutting your rest to 30 seconds or even less. The effect of training in this case concerns alactic acid retention.

Important! In some cases, a symbiosis of techniques occurs. Start - explosive 4-6 repetitions with the highest weight - a smooth transition to a large number of approaches with lower weight.

What are the benefits of training with supersets?

The benefits and harms of training according to this principle have long been discussed in the world of bodybuilding. Many novice athletes wonder: what do supersets do for muscles? We answer:

• The most significant advantage of this principle is the shock effect that superseps have on muscles that have already managed to adapt to a certain degree of load. The effect is especially visible when the athlete does not use the series every workout, but uses them from time to time, for example, once or twice a month.
• Development of endurance. This is not a simple workout where after completing a set you can chat with friends or show off in front of the mirror. This is hard work that will require endurance from you.
• Cardio workout. The development of endurance is directly proportional to cardiovascular training.
• Fat burning effect. High-intensity training = waste of calories.
• It has been proven that muscles recover more quickly not only during periods of rest, but also during light exercise. When training with supersets, when one muscle works hard, its antagonist recovers more actively, receiving a small load.
• Saving training time. Everything is simple here, instead of one exercise, you do a series.
• Supersets in bodybuilding stimulate active nutrition of muscles. This is due to the fact that blood flow to the muscles increases, which carries nutrients and hormones.
• Stretching the fascia. Thanks to the same abundant blood supply to the trained muscles, the fascia (bags that tighten the muscles) stretches. Therefore, if the fascia is stretched, then the muscles have room to grow.
• Psychological effect and morale. It often happens that regular training gets boring and athletes do it reluctantly and sluggishly. In such cases, super series come to the rescue, they instantly invigorate athletes, and the increase in muscles due to pumping will appeal to every exerciser.

There can only be disadvantages to supersets in one case - if they are used frequently. It's one thing when you use this training once, twice or three times a month to stress your muscles. It’s completely different if the muscles don’t have time to recover after such stress. If you are an experienced athlete, then, of course, your recovery is good, but for beginners it’s better to forget about supersets altogether.

Moral: use super series only if you have been going to the gym for at least a few months, and only 2-3 times a month!

Proven effectiveness of super series

What is a superset, not only athletes, but also scientific researchers have wondered. In 2009, the Journal of Sports Science published serious material that proved the effectiveness of the superset principle. For 8 weeks, a team of athletes performed super series of incline deadlifts and bench presses.

This is a chest workout. At the end of the period, the group found that there was an improvement in strength indicators. The group that trained according to the usual method only increased their peak strength in the bench press. In addition, research was conducted in 2005. Then rugby players submitted to science by performing supersets for the whole body. There was an increase in strength indicators by 4.7%.

Rest between sets

• There is no rest between exercises (some allow 10-20 seconds), but between super-sets the relaxation is 1-4 minutes.
• Before the start of the lesson, the athlete’s pulse is 80-85 beats/min. And after 4-5 approaches it increases to 130-145 beats/min. The athlete’s task is to reduce the heart rate to the initial values. There is a law: the more powerful the load, the longer the break is needed to restore your heart rate.
• In addition, the duration of relaxation depends on your goals. Fat burning involves a shorter duration of relaxation than strength training.

Supersets for men

We bring to your attention super series that are focused on specific muscle groups.

Biceps and triceps

A 4-exercise arm superset involves loading the biceps and triceps. Exercises are performed for 10 repetitions and 3 approaches in each set.

1. standing in a block, curling arms - biceps;
2. barbell press with narrow arms from a lying position - triceps;
3. in a sitting position, curling arms with dumbbells - biceps;
4. extension of the arms in a block from a standing position - triceps.

It is not necessary to perform all 4 exercises in that order. You can choose a series of two exercises for biceps or triceps, without pumping the antagonists.

Impact on the pectoral muscles

You can “surprise” the chest muscles like this (perform 10 x 3):

• dumbbell flyes from a lying position;
• dumbbell press while lying on a bench.

If you have done a certain number of repetitions and there is no more strength, this does not mean that the muscles are powerless. Even if you did 40 kg 10 times, then move on to 16 kg weights to perform the fly.

Examples of supersets for a specific body area

For each part of the body you can choose your own special series.

• On the shoulders: in a sitting position, press dumbbells from the chest - swing your arms with dumbbells to the sides.
• Superset for the abs: bending over with weights in a block, standing - lying on your back, raising closed legs.
• On the legs (femoral biceps): barbell row, standing on straight legs - from a lying position, bending the legs in the simulator.
• To pump up your calves: sitting and standing on your toes in a machine.

Fat-burning supersets for girls from Katerina Buida

The famous trainer Ekaterina Buida has developed a special complex for girls. We present to you a fat-burning workout with supersets. Classes are held 3 or more times a week. Consists of: warm-up, 6 sets, cool-down. Each exercise is performed for a minute, and if you are very tired, you can take a minute break.

Important! Fat-burning supersets, like any other training, must begin with a warm-up. It warms up the muscles, stimulates blood flow and increases the effectiveness of the training.

The most popular superset training programs for girls and guys with weights:




There are many options for how to use sets. To choose the right option for you, you need to experiment and rely not on instant muscle growth, but on your self-awareness. It is better to choose the option that brings the greatest pump. Using new information, you will definitely be able to overcome the plateau effect and move forward without stopping. Have you used the previously described method? Let readers know your impressions in the comments below.

Losing weight in the gym is not only possible, it is the only way to achieve not just a thin, but a toned and sexy body. Everything depends only on your desire. For you, our lovely ladies, we have prepared a set of exercises with supersets, aimed specifically at reducing subcutaneous fat. The exercises are selected universally and are suitable for any level of physical fitness. To help your body quickly adapt to serious loads, we recommend taking Power Pro fat burner with pineapple flavor half an hour before training (more about fat burners), and immediately after training, eat a very tasty amino acid bar especially for women Lady Fitness. This will not only give you energy during training, but will also help your muscles recover faster. As a pleasant bonus, there is an additional weight loss effect.
(hyperlink to article about supersets)
What this lesson plan will give you:
1) Giving muscles definition.
2) Strengthening the cardiovascular system.
3) Intensive fat burning.
The set of exercises is designed for training 2 times a week; if you want to train three times a week, follow the plan in a circle. That is, on the third day of training, use the program of the first day. There should be no rest between exercises from the same group, or it should be no more than 30 seconds. Rest 2-3 minutes between exercise groups. We start as usual with a warm-up. Cardio for 10-15 minutes will be enough.
(hyperlink to cardio exercises)
First day :
1) Leg raises in the simulator (3 sets; 10-15 times)
Wide grip lat pulldown (3 sets; 15-20 reps)
2) Leg abduction in the simulator (3 sets; 10-15 times)
Horizontal side row (3 sets; 15-20 reps)
3) Hyperextension (3 sets; 20-25 times)
4) Lunges with a bar on the shoulders (3 sets; 15-20 times on each leg)
Arm extension in the simulator (3 sets; 15-20 times)
5) Squats with a barbell (3 sets; 15-20 times)
Seated barbell press (3 sets; 15-20 times)
Second day :
1) Leg extension in the simulator (3 sets; 15-20 times)
Reduction of arms in the butterfly simulator (3 sets; 10-15 times)
2) Leg bending in the simulator (3 sets; 15-20 times)
Pullover with dumbbells lying down (3 sets; 15-20 times each)
3) Leg press in the simulator at an angle (3 sets; 15-20 times)
Seated dumbbell press at an angle of 30˚ (3 sets; 12-15 times)
4) Chest rows from the upper block (3 sets; 15-20 times)
Seated press in the simulator (3 sets; 15-20 times)
5) Twisting on an inclined bench (3 sets; 15-20 times)
Deadlift with dumbbells (3 sets; 15-20 times)
Don't forget about the mandatory cool-down after training. Start with cardio for 10-15 minutes: run on an orbitrack or treadmill. If you feel that your level of physical fitness allows you, you can try interval running - the effect will be significant. After cardio, do a little

The training methods of experienced athletes are radically different from the training method for beginners. The fact is that muscles have the ability to adapt, and in order to make them grow, you need to constantly shock the muscle tissue, sometimes even the progression of loads does not help, a plateau sets in, in such cases, an excellent solution is to use unusual training methods - supersets, drop sets and others .

Superset– these are 2 exercises that are performed for the antagonist muscles alternately without rest. Antagonists- these are muscles that perform opposite functions, for example, biceps - flexion, triceps - extension, these muscle groups will be antagonists, other examples: chest - back, quadriceps - hamstrings, back extensors - abs, anterior deltoids - back, rear deltoids - breast.

Training with supersets will likely shock your muscles and cause them to grow, unless you use this method of training every session. What are the benefits of supersets? Firstly, during training, your muscles will recover faster between approaches, for example, you did a bench press with a narrow grip for the triceps, and then immediately started doing barbell curls for the biceps, and so, while training the biceps, the triceps will receive light stimulation and actively recover. Secondly, During supersets, your working muscle groups are actively supplied with blood, and with it they receive many nutrients that will accelerate the renewal of muscle tissue and accelerate the growth of the desired muscle group.

• Choose the right exercises for opposite groups; it is better to perform basic with basic, and, accordingly, isolating with isolating.
• Do not combine exercises for those muscles that are anatomically far from each other.
• Do not rest between sets within a superset, or the break should be minimal.
• Take a slightly longer break between individual supersets than between regular sets.

For a visual example, let's look at an arm workout plan using supersets:

• Barbell curl;
• Close grip triceps press.

These 2 exercises are performed alternately, first you need to do several warm-up supersets. In total, you need to perform 6 working approaches (3 approaches for each muscle group). After these few supersets, you can move away a little from this training method and do a few regular approaches for biceps and triceps:

• Biceps hammers (3X8-12);
• Triceps extensions in the simulator (3X8-12).

At the final stage of training, we can again do several supersets to finish off our muscles. We perform the following exercises in turn:

• Lifting the barbell for biceps with an overhand grip;
• French press.

We perform 6 approaches, 3 for each muscle group. First we train the biceps, then the triceps, then the biceps again, etc.

As you can see, there is nothing complicated about training with supersets. This method of training will help you constantly progress and prevent a plateau. Many professionals use supersets in their workouts, and it really works, try it too!

Let's see what training the back and front delts with supersets will look like:

• Pull-ups on the bar with a wide grip (3-4X8-10);
• Military press (3-4X8-12);
• Wide grip lat pull-down (3-4X8-12);
• Seated dumbbell press (3-4X8-12);
• Bent-over barbell row (3-4X8-12);
• Swing dumbbells in front of you (3-4X8-12).

The first two exercises are performed without using super sets, in order to prepare the muscles for work and warm them up. Also, before working approaches, you need to do several warm-ups, this is especially important at the beginning of the lesson. After the military press and pull-ups, you need to start doing lat pulldowns and dumbbell presses with supersets, that is, you did 1 approach in the traction machine, and then immediately 1 approach for the deltoids, after that you rested a little and repeated the cycle again, and so on until you complete 3-4 sets of each exercise. Bent-over barbell rows and dumbbell swings can also be performed with supersets, but here you need to monitor how tired you are; if you still have a lot of strength, then go ahead, and if not, then it’s better to go to the standard training mode.

Training the back and pectoral muscles using supersets

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Supersets for deltoids

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If your goal is a slim figure, then you probably select exercises that would allow you to make your body fit and beautiful in a short time. Find out what a superset is.

What it is?

What is a superset? Essentially, it is an approach consisting of two different exercises combined into one. At the same time, there is no rest between exercises, which allows you to make the training more intense and effective. It turns out that aerobic exercise and are combined. As a result, muscles work more actively and fats are burned.

One approach is a double exercise. We will tell you how to select such exercises below. But it is extremely important that the break (rest) does not exceed 30 seconds, otherwise the whole point will be lost.

The superset can be performed both at home without special equipment, and in the gym. If you prefer strength training, then it is better to exercise on machines, as they provide additional and, importantly, the right load.

Types of supersets

There are several types of supersets:

• Exercises for one part of the body. During exercise, the load falls on one specific part of the body, for example, on the back, legs, arms, chest.
• Exercises for one muscle group. During the exercises, the trained muscle is worked from all sides, which allows it to be used as much as possible and enriched with nutrients and oxygen. But this option is not suitable for beginners, since the load is significant, which increases the risk of injury. But for advanced and professionals, this option is the most suitable.
• Superset on unrelated muscle groups. This option involves a combination of exercises for different parts of the body, for example, for the chest and biceps, and back. This option is optimal for beginners. Since, having worked one muscle, the practitioner allows it to rest, moving on to exercises on another muscle group. But it is worth noting that unsuccessful and incorrect from a physiological point of view are exercises that involve muscles located in completely different parts of the body, for example, arms and legs. It turns out that first the body will try to direct all the blood to the arms, then it will have to move it to the legs. As a result, not a single muscle group will receive the necessary and sufficient nutrition, and the training will be ineffective.
• Superset on antagonist muscles. Antagonists are those muscles that perform opposite functions, but are in close proximity to each other. For example, you can simultaneously work the triceps, which is responsible for extending the arm at the elbow, and the biceps, which provides flexion. This approach will allow you to maximally work out a specific area of ​​one part of the body.

What does this give?

So, what are the features and benefits of supersets? Here's what this kind of training can do:

1. First of all, a superset is a time saver. Instead of working long and hard on each muscle, you can do it quickly. And some supersets allow you to work two muscle groups at once.
2. This is an excellent and effective workout for weight loss. When performing double exercises, the pulse increases, which means that blood circulation accelerates and blood supply improves. Fast, correct and effective fat burning allows you to get rid of extra pounds.
3. By following such a program, you can improve the functioning of your entire body and make it more resilient. During exercise, the cardiovascular and respiratory systems are trained and begin to work better. This means that all organs and systems receive more oxygen and nutrients.
4. Surprisingly, supersets allow muscles to recover faster. So, after working one muscle, it has the opportunity to recover while the other is working.
5. During training in this way, the muscles are supplied with nutrients and oxygen much faster and better than during regular exercise. And this means that after a couple of months your body will become sculpted. A combination of exercises for different muscle groups will allow you to change for the better harmoniously and evenly.

How to practice?

Here are some basic training principles:

• In general, rest between exercises within the same superset is not required. But if you are a beginner or have chosen too difficult exercises, then you can rest, but not longer than 20-30 seconds.
• After each superset you need a rest, the duration of which should be 1-3 minutes. Then you can move on to the next superset.
• The number of repetitions for one exercise can vary from 10 to 20 times, it all depends on the intensity of this exercise and its complexity. If you cannot repeat the exercise more than 10 times, then you should not strain yourself, it can be harmful and dangerous.
• The duration of one workout can be from 30 to 60 minutes. For a beginner, 10-20 minutes is enough, but then the time needs to be gradually increased, since ten minutes will definitely not be effective. In one workout you need to perform from 10 to 20 supersets.
• The frequency of training can be 2-4 times a week. There is no point in doing it once.

Examples of exercises

We offer you the most effective exercises for supersets.

Option one

1. Exercise 1. Take dumbbells in your hands, place your feet shoulder-width apart. Tilt your body so that your torso is perpendicular to your legs and parallel to the floor. Stretch your arms forward as you exhale, and then as you inhale, pull them to your chest. Perform 10-20 repetitions.
2. Exercise 2: Lie on the floor, bend your knees and place them shoulder-width apart. Take dumbbells in your hands and bend them at the elbows. Now, while inhaling, simultaneously raise your arms with dumbbells and your pelvis (while your torso should remain straight). As you exhale, return to the starting position. Repeat the exercise 15-20 times.

Option two

1. Exercise 1: Sit on a chair, facing the back. Take dumbbells in your hands, place them above your back and lower them down. Bend your elbows as you exhale, and as you inhale, return them to their original position. Perform at least 15 repetitions.
2. Exercise 2: Take the same position as for push-ups, but place your hands next to each other on the floor. Bend your elbows and lower yourself down as far as possible. Return to the starting position. Repeat this exercise 12-15 times. If you find it difficult, bend your legs and rest on your knees rather than your toes.

Option three

1. Exercise 1: Get on all fours, resting on your knees and palms. Raise your right leg bent at the knee so that your thigh is parallel to the floor. Return your leg to the starting position. Do 15 exercises for one leg and the same for the other.
2. Exercise 2: Place a chair in front of you and hold onto it with your hands. Take your right leg back, bending the knee. Bend your left leg slightly and lift your heel off the floor as high as possible. Squat down as much as possible. Repeat 15 times for each leg.

Choose your optimal supersets and train regularly to see results.