Super Set Training

Super Set Training

What is a Super Set?

A superset is a set of two exercises for opposing muscle groups that are performed back-to-back with minimal rest in between followed by a break after.

What are the benefits of super sets?

Supersets get you more bang for your buck because you can work more muscles in a shorter time. 

Example of super sets.

Superset workouts are simple. You alternate sets of different exercises with no rest in between. For example; 

  • Doing a set of biceps curls into a set of triceps dips.
  • Leg extension into prone hamstring curl.
  • Chest press into lat pulldown

Who can benefit from super sets?

Super sets are great for gym goers who have a little experience beforehand, they are a great progression  from doing straight sets.

Supersets are also effective at burning fat because they raise your heart rate, and keep it elevated throughout your workout.

Top tips for selecting a superset combo.

Make sure you choose 2 pieces of kit that are close together such as;

A1 Barbell squats - Primarily quads

A2 Dumbbell RDLS - Hamstrings


A1 Seated chest press - Primarily chest

A2 Dumbbell bent over row - Primarily back

You can see with the above combinations the workout can be kept tight together, you won’t be taking up too much kit and the risk of someone taking your equipment mid set is minimal. 

Check out my super set programmes.

For Men

For Women

Back to blog