ActiveWorkoutsSupersets: what are they and how they can benefit your trainingTrain smarter, not harder and amplify muscle gainsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsSupersets: what are they and how they can benefit your trainingTrain smarter, not harder and amplify muscle gainsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Train smarter, not harder and amplify muscle gains
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
However, if you’re pushed for training time or want to maximise your hypertrophy gains, you may want to incorporate some supersets in your workout routine.
Essentially, it’s a great way to help you train smarter, not harder and still see results. Keen to add them to your training? Here’s everything you need to know about them.
What are supersets?
The term might sound quite grand and impressive, but the concept of supersets is very straightforward. A superset is where you perform two sets of exercises back to back, with no rest between them.
Typically, you’ll do the same number of repetitions of each exercise on a superset, although this can differ. For example, you may do 10 dumbbell flies straight into 10 reps of dumbbell lat raises. So, what’s the benefit of training like this? We answer that below.
(Image credit: Getty Images)
(Image credit: Getty Images)
Benefits of supersets
Firstly, if you’re performing two exercises back to back, the most obvious benefit is that it will reduce your workout time. This is why supersets are an excellent training method for those evenings when you find yourself with limited time on your hands.
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The second reason (and the main one that bodybuilders love to incorporate them into their training) is that supersets increase time under tension. This is how long your muscles are placed under strain, which can build muscle and strength.
They can also be effective at burning fat, as a study in theJournal of Strength and Conditioning Researchfound that subjects who had performed supersets had significantly greater excess post-exercise oxygen consumption (EPOC) – energy your body continues to burn once you’ve stopped exercising – versus those who did traditional resistance training.
Are they better for strength or muscle?
Any type of resistance training will lead to some strength gains, but supersets are definitely more effective at increasing muscle mass over strength. “For high-intensity strength training, maximal force is required to be produced, so it is more suitable to perform single set exercises with lower repetitions (1-5 reps) and longer rest periods (2 to 5 minutes) where the load can be controlled,” says Sam Quinn, Personal Training Lead atNuffield Health.
If you chuck in some supersets into your rest periods and your goal is strength, you’re only going to put yourself at a disadvantage.
(Image credit: Getty Images)
(Image credit: Getty Images)
Types of supersets
There’s different types of supersets and depending on your goals, will determine which type is best for you.
When should I use supersets?
“If you are looking to achieve optimal results in minimal time, supersets are for you! Super sets are proven to build muscle, burn fat, improve aerobic fitness and boost metabolic rate,” says Sam. But before you start filling up your workouts with them, Sam advises considering these factors first:
If you’re in need of some superset inspo, we’ve got plenty of that here on T3. Why not give this20-minute workout a go to build bigger legs, or there’s a30-minute upper body superset workoutif you’re keen to focus on your biceps and triceps? If you’d rather combine everything into one, though, then here’s afull-body superset sessionyou can try instead.
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