Do you want to get more out of your training without spending hours in the gym? Then superset training is perfect for you.
No boring breaks, just full power and rapid progress.
Whether you want to save time or are simply looking for more variety, supersets make your workout not only more effective but also more exciting.
We'll show you how to get the most out of this training method – including a sample superset workout plan for building muscle!
What are supersets and why are they effective?
A super set consists of two exercises performed one after the other, with no rest in between.
While you rest between sets during conventional strength training, you use this time to perform a second exercise in superset training.
The three most important types of supersets:
Antagonistic supersets: Two exercises for opposing muscle groups, e.g. chest and back. While one muscle is working, the other can recover. An example is bench presses + rowing.
Synergistic supersets: Two exercises for similar or supporting muscle groups. Ideal for completely exhausting these areas. Examples are bicep curls + hammer curls.
Combined supersets: Two completely different exercises, often from different muscle groups or with different focuses. Perfect for a full body workout. For example: squats + pull-ups.
You can learn more in our article "Super Set Training: The Secret to More Effective and Intense Workouts".
What are the advantages of superset training?
Super set training is not only a smart way to make your workout more efficient – it also has a lot of advantages.
Whether you want to save time, build muscle or simply add variety to your training: supersets offer you everything in one.
The advantages of superset training:
Time savings
Higher intensity and muscle activation
Improved endurance and cardiovascular fitness
Variety and fun in training
Muscle balance and injury prevention
Increased training intensity for advanced users
Versatility for every training goal
1. Time saving: More training in less time
One of the biggest advantages of supersets is the time efficiency. Instead of pausing between exercises, you use the time productively and continue training immediately.
This allows you to complete more sets or finish your workout faster in the same amount of time – ideal if you have a busy schedule.
Example: Instead of taking a 2-minute rest after the bench press, you can do an exercise for the back straight away.
2. Higher intensity and muscle activation
The lack of breaks means that the intensity of the workout remains high, which puts more strain on your muscles.
Particularly synergistic supersets (e.g. bicep curls + hammer curls) ensure that the muscle is fully utilized. This leads to a more intense growth stimulus.
Effect: Increased blood flow in the muscle (so-called “pump”) and increased efficiency in muscle building.
3. Improved endurance and cardiovascular fitness
Super set training is not just strength training, but also challenges your cardiovascular system.
The low to no rest between exercises keeps your heart rate elevated, which improves endurance and burns calories.
Perfect for: If you want to build muscle and improve your overall fitness at the same time.
4. Variety and fun in training
Monotonous workouts can quickly become boring – but not with supersets! Combining different exercises brings variety to your plan and keeps motivation high.
Particularly creative supersets, e.g. from different training methods (strength + stabilization), provide new challenges.
Example: Combine classic squats with a plank to train strength and core stability.
5. Muscle balance and injury prevention
Antagonistic supersets (e.g. chest + back) promote balance between muscle groups. This improves your posture and reduces the risk of injuries caused by muscular imbalances.
Effect: Stronger and more balanced muscles that support you in your daily life and in sports.
6. Increasing training intensity for advanced users
If you have been training for a while and are looking for a way to make your training more intense, supersets are an excellent option. They challenge you physically and mentally as you are constantly on the move.
Particularly effective: For experienced athletes who want to overcome plateaus and set new stimuli.
7. Versatility for every training goal
Super sets are incredibly flexible and can be customized for different goals:
Muscle building: Focus on synergistic supersets to maximize muscle strain.
Fat burning: Combined supersets with full-body exercises for high calorie burning.
Strength endurance: Antagonistic supersets with moderate weight and higher reps.
Superset workout plan: How do I create a superset training plan?
Creating a great training plan is easier than you think. The key is to consider your goals and your current fitness level.
Basic principles of planning
Choose the right exercises: Combine exercises that complement each other well, such as chest and back or quadriceps and hamstrings.
Pay attention to the order: Start with complex, multi-joint exercises such as squats or bench presses before moving on to isolated movements such as bicep curls.
Plan your volume: 3-4 supersets with 8-12 repetitions each are enough for each muscle group.
Full-body workout vs. split workout
Full body workout: Perfect for beginners or as a quick workout.
Split workout: Ideal for advanced users who want to work on specific muscle groups.
Example superset training plan: Focus on muscle building
Here is an effective 3-day split training plan designed specifically for muscle growth (hypertrophy).
The exercises are designed to put targeted stress on your muscles and increase the volume per muscle group – exactly what is crucial for building muscle.
Day 1: Chest and Back (Antagonist Supersets)
Bench press (barbell) + pull-ups (with or without additional weight)
3 sets of 8-10 reps per exercise.
Rest for 90 seconds after each superset.
Incline bench press (dumbbells) + rowing (barbell)
3 sets of 8-10 reps.
Flyes on flat bench (dumbbells) + lat pull to chest
3 sets of 10-12 reps.
Day 2: Legs and Glutes (synergistic supersets)
Barbell squats + barbell Romanian deadlifts
4 sets of 8 reps per exercise.
Leg press (machine-guided) + hip thrusts (barbell)
3 sets of 10 reps.
Lunges (dumbbells) + calf raises (standing)
3 sets of 12 reps.
Day 3: Shoulders and Arms (synergistic and isolating supersets)
Shoulder press (barbell, standing) + front raise (dumbbells)
3 sets of 8-10 reps.
Seated dumbbell flys + barbell upright row
3 sets of 10-12 reps.
Barbell bicep curls + tricep dips (on parallel bars or a bench)
3 sets of 8-10 reps.
Hammer curls (dumbbells) + overhead triceps extensions (dumbbell)
3 sets of 10-12 reps.
Notes on the plan:
Repetition range for muscle building: The goal is 8-12 repetitions per exercise. Choose a weight at which you can do the last repetition cleanly but challenging.
Rest: Rest for about 60-90 seconds between supersets to ensure enough recovery for the next round.
Progress: Increase the weight or add repetitions every 2-3 weeks to ensure your progress (progressive overload).
Warm up: Do 5-10 minutes of light cardio and mobilization exercises for the main muscle groups before each session.
Cool down: Finish each session with stretching or a short mobility session to aid recovery.
Why this plan works
The combination of antagonistic and synergistic supersets ensures maximum muscle recruitment and efficiency.
The structured split plan allows you to give each muscle group enough volume and recovery – both crucial for muscle building.
The high intensity of the supersets promotes muscle stimulation while also saving time.
Why super set training can enhance your workout
Super sets are a real all-rounder: they save time, intensify your training and help you build muscle efficiently.
Whether you're a beginner, looking to spice up your workout, or short on time, there's a Super Set workout plan for every goal.
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