Learn all about super sets, a method that should not be missing from any bulking program, offering amazing hypertrophy results
In this mantras guide, you will learn all about super sets, a method that should not be missing from any bulking program, offering amazing hypertrophy and veining results.
If your muscles have stopped swelling like they once did and you’re looking for a super bulking method or, If you are looking for a short workout that does not fall behind in quality, then you have come to the right place!
What are super sets?
This particular training method involves sets of two continuous exercises with no rest between them. There are two main categories – common muscle group supersets and antagonist muscle group supersets. In the first category, we use different exercises for the same muscle group, e.g. rows and pull-ups for the back. In the second we train a pair of muscles that cause opposite movement in the same joint, e.g. the biceps contributes to elbow flexion while the triceps contributes to extension.
Advantages of supersets
- They work a wider range of muscles of the same muscle so that your muscle is trained with greater symmetry and detail (mainly the common muscle group).
- Increased venosity
- One of the best methods for volume
- Ideal for the training of maximum performance but short duration (super sets of competing muscles)
- Many bodybuilders argue that biceps-triceps sets are one of the best ways to show off your arms.
Common muscle group supersets
For ideal results use isolation first and then compound exercise for sets of large muscle groups.
Examples of common muscle group supersets
| Back | Triceps |
| Pulley adduction in a standing position Low rowing machine with closed grip | French press Tricep dips on the bench |
| Bosom | Four heads |
| Crossover on the pulley Barbell bench press | Press Quadriceps stretches on the organ |
| Shoulders | Biceps femoris |
| One-arm side lunges on the pulley Dumbbell shoulder presses – seated | Rigid deadlifts Lying biceps curls on the instrument |
| Biceps | Gastrocnemius |
| Pulley biceps curls Incline bicep curls | Standing barbell pull-ups Seated calf raises on the organ |
Breaks: Between each set take a break of 60-90 seconds and from exercise to exercise rest for 2-3 minutes.
Super sets with competing muscles
In this class, alternating the competing muscles gives you the opportunity to rest a little better, resulting in more weight being lifted in both exercises and greater gains in strength. This superset category is ideal for minimizing training time without sacrificing quality and quantity.
Examples of muscle antagonist supersets
| Bosom Back | Barbell bench press Low rowing machine with closed grip |
| Four heads Biceps femoris | Quadriceps stretches on the organ Lying biceps curls on the instrument |
| Deltoids Latissimus dorsi | Dumbbell shoulder presses – seated Pulley pulls with closed handle |
| Biceps Triceps brac. | Barbell bicep curls Pulley triceps presses |
Breaks: Between each set take a break of 30-90 seconds and from exercise to exercise rest for 2-3 minutes.
Hybrid super sets
Of course, depending on your preferences and goals, you can do a combination of all forms of supersets. Between common muscle group sets take a break of 90 seconds, in the large muscle group antagonist sets 1 minute and in the small muscle group 30 seconds, and finally between exercises to exercise rest for 2-3 minutes.
Points of caution
- Supersets are an extremely demanding training method, so you should do a good recovery in the following days.
- A weekly workout with this method is super-enough so make sure you don’t overdo it!
- Avoid free weight exercises on the second exercise of each set of a common muscle group as fatigue makes the incorrect technique very likely and can lead to injury.
- If you are confused by the terminology and the division of exercises into complex and isolated exercises, take a look at En Somati’s exercise book where there is a detailed description of the exercises.
