Looking to transform your fitness routine with superset workouts? You're about to discover how these time-efficient training methods can revolutionize your results ... and trust me, they're a game-changer for anyone looking to maximize their gym time!
Not everyone has hours to spend in the gym nowadays. Heck, even as a fitness professional, I sometimes struggle to fit in a complete workout.
But here's the truth: we all have the same 24 hours. There's always someone busier than both of us who manages to squeeze in that 30-minute workout. Even a 15-minute superset workout beats no workout at all!
That's where the magic of superset workouts comes in. They're perfect for fitting an intense, effective workout into a tight schedule. However, that's just scratching the surface of their benefits.
What You'll Learn In This Article:
• What is a Superset?
• Benefits of Superset Workouts
• Complete Superset Workout Programs
• Taking Your Workouts to The Next Level
What is a Superset?
Let's break down exactly what superset workouts are and why they're so effective...
A superset is a training technique where you perform two exercises back-to-back with minimal to no rest between sets. Think of it as combining exercises into one super-powered set (hence the name "superset")!
There are actually several types of superset workouts you can incorporate into your training:
1. Antagonist Supersets
These are the classic supersets most people think of when they hear the term. They involve working opposing muscle groups back-to-back, like:
• Biceps and triceps
• Chest and back
• Quads and hamstrings
The beauty of antagonist supersets? While one muscle group works, the opposing group gets to rest ... even though you're still moving!
2. Agonist Supersets
Want to really challenge specific muscle groups? Agonist supersets target the same muscles back-to-back. For example:
• Pull-ups followed by low rows (back)
• Pec flys into bench press (chest)
• Squats followed by leg press (legs)
This approach increases metabolic stress, which research shows can enhance muscle growth (1). You'll definitely feel the burn with these!
3. Tri-Sets
Ready to level up? Tri-sets take the intensity even higher by combining three exercises without rest. These can be:
• All targeting the same muscle group
• Working different muscles
• A mix of both approaches
4. Giant Sets
Think of giant sets as the ultimate superset challenge – four or more exercises performed back-to-back. It's like circuit training but for building muscle!
Benefits of Superset Workouts
Supersets aren't just about saving time (though that's a huge plus). Here's what makes them so effective:
Time Efficiency
For one, supersets can help you get more work done in a shorter amount of time. If you’re someone who doesn’t have a lot of time to work out, this can be a game-changer!
• Cut workout time without sacrificing results
• Perfect for busy schedules
• More work done in less time
Muscle Growth
Another benefit is that it could help with muscle growth. As I already mentioned, the increase in metabolic stress is one way they can help.
Doing superset workouts can also help you fit more volume into a single training session. This is another way that supersets could help with muscle growth (2).
• Increased metabolic stress
• Higher training volume in shorter periods
• Enhanced muscle fiber recruitment
Improved Endurance
This not only benefits your muscular endurance, but your cardiovascular endurance as well. Your body doesn’t want to struggle and feel tired mid-set.
Your body can make adaptations for better endurance when you train with supersets.
• Better cardiovascular conditioning
• Increased muscular endurance
• Enhanced workout intensity
Plateau Busting
When we hit plateaus, sometimes we just need to find new ways to challenge our bodies. Doing superset workouts is one way to switch things up, and keep the gains rolling!
• New training stimulus
• Increased workout variety
• Fresh challenges for your body
Complete Superset Workout Programs
Ready to put supersets into action? Here are three complete workout plans you can start using today...
Full Body Superset Workout
Superset 1: Upper Body (Antagonist Superset)
| Superset Exercises | Sets | Reps |
| Barbell Bench Press | 3 | 8-12 |
| Bent-Over Rows | 3 | 8-12 |
Superset 2: Lower Body (Antagonist Superset)
| Superset Exercises | Sets | Reps |
| Barbell Front Squats | 3 | 12-15 |
| Romanian Deadlifts | 3 | 10-12 |
Superset 3: Arms (Antagonist Superset)
| Superset Exercises | Sets | Reps |
| Alternating Dumbbell Curls | 3 | 8-12 |
| Skull Crushers | 3 | 8-12 |
Superset 4: Core (Agonist Superset)
| Superset Exercises | Sets | Reps |
| Plank | 2 | 30-60 Second Hold |
| Russian Twists | 2 | 12-15 |
Upper Body Superset Workout
Superset 1: Chest and Back (Antagonist Superset)
| Superset Exercises | Sets | Reps |
| Dumbbell Bench Press | 3 | 10-12 |
| Wide Grip Pull-Ups | 3 | 10-12 |
Superset 2: Shoulders (Agonist Superset)
| Superset Exercises | Sets | Reps |
| Dumbbell Shoulder Press | 3 | 10-12 |
| Dumbbell Lateral Raises | 3 | 10-12 |
Superset 3: Chest and Triceps (Agonist Superset)
| Superset Exercises | Sets | Reps |
| Dumbbell Chest Flyes | 2 | 10-12 |
| Dips | 2 | 10-12 |
Superset 4: Back and Biceps (Agonist Superset)
| Superset Exercises | Sets | Reps |
| Cable Low Rows | 3 | 10-12 |
| EZ Bar Curls | 3 | 10-12 |
Lower Body Superset Workout
Superset 1: Quads and Glutes (Agonist Superset)
| Superset Exercises | Sets | Reps |
| Goblet Squats | 3 | 10-12 |
| Dumbbell Glute Bridges | 3 | 10-12 |
Superset 2: Hamstrings and Glutes (Agonist Superset)
| Superset Exercises | Sets | Reps |
| Romanian Deadlifts | 3 | 10-12 |
| Reverse Hyperextensions | 3 | 10-12 |
Superset 3: Quads and Hamstrings (Antagonist Superset)
| Superset Exercises | Sets | Reps |
| Leg Extensions | 3 | 10-12 |
| Leg Curls | 3 | 10-12 |
Superset 4: Calves (Agonist Superset)
| Superset Exercises | Sets | Reps |
| Box Jumps | 2 | 8-10 |
| Standing Calf Raises | 2 | 12-15 |
Taking Your Results to the Next Level
Let's be real... while superset workouts are incredibly effective, they're just one piece of the puzzle. To truly maximize your results, you need to nail your nutrition and recovery too.
That's where the 1st Phorm App comes in ... It's like having a personal trainer and nutrition coach in your pocket!
The app simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, crosstraining, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
Download the 1st Phorm App today and experience the difference for yourself.
If you have any questions in the meantime, don't hesitate to reach out!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Hirono T, Ikezoe T, Taniguchi M, Tanaka H, Saeki J, Yagi M, Umehara J, Ichihashi N. Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. J Strength Cond Res. 2022 Feb 1;36(2):359-364. doi: 10.1519/JSC.0000000000003478. PMID: 31904714.
(2) Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 2021 Oct;51(10):2079-2095. doi: 10.1007/s40279-021-01490-1. Epub 2021 Jun 14. PMID: 34125411; PMCID: PMC8449772.
