In order to make training more effective and achieve the desired result, pushing through the so-called “growth plateau”, improve strength indicators, accelerate muscle growth and other sports achievements, there are various training methods. One of the effective methods is considered to be increasing the intensity of the load on the athletes’ muscles and involves performing supersets. This method is not suitable for everyone. Most often, it is used by experienced athletes, but this training method is also relevant for those whose stay in gyms is aimed at losing weight.
What are supersets and trisets in bodybuilding and what are they used for?
A superset is a complex, or rather an approach, of two exercises. They target antagonistic muscles, such as the triceps and biceps, or synergistic muscles, where the exercise is performed on the same muscle group (the same or different parts) without rest between exercises.
When composing a superset combination for synergists, the following should be taken into account: the first exercise should be basic, involve the main part of the muscle, that is, be heavier, and the second exercise should be less complex, rather isolating, which gives a pumping effect.
A superset on synergistic muscles is often called a combined set. Combining two exercises is not the limit, and in order to maximally load the body and achieve high training intensity, there is another option for combining exercises - triset . As you probably guessed, this option involves performing three exercises in a row at once. The principle of performing this complex is identical to the superset. But this method gives a more powerful impetus in overcoming stagnation in strength and growth. This option is only suitable for trained athletes.
There is also a “giant set”, which combines four or five exercises for one muscle group. As already mentioned, in any of these three options, sets of several exercises are performed without rest and this is very important! But in the break between sets, the rest increases and lasts two or even three minutes.
In bodybuilding, training using this technique is a very effective solution, since it has a much stronger effect on the muscles being trained. For example, in a triset you can combine exercises that have different effects on the target muscles, such as stretching, neutral, and contracting movements.
You can “play” with the number of repetitions, for example, conduct a workout with “ladder” exercises, in which 6-8 repetitions are used in the first exercise, 12 in the second, and from 15 to 25 in the third! Accordingly, in this embodiment, the working weight in each subsequent exercise decreases.
By the way, bodybuilders often experiment with different grips and speed of performing the exercise, as well as with a pause at a certain point in the amplitude.
Combinations of antagonist muscles in training for greater efficiency:
- Biceps and triceps training . It is important to perform supersets on the pectoral and back muscles along with training, or train the arm muscles on deltoids day.
- Chest and back muscle training . On this day you can add supersets for the arm muscles.
- Training the leg muscles (quadriceps, biceps femoris, buttocks and calves).
- Supersets are also relevant for training the forearm muscles, which are performed on arm day.
In bodybuilding, the actual effect of supersets on muscles is pumping, so using this training method, the athlete must increase the number of repetitions and reduce the working weight.
After completing any of the sets, during rest, the working muscles need to be properly stretched.
The number of supersets varies depending on the athlete's training. Typically, the number of supersets in one workout is from three to four.
Read more about antagonist and synergist muscles →
Types of supersets.
- A simple superset. Consists of 2 exercises for antagonist muscles.
- Triset. 3 different exercises for the same muscle group that use antagonist muscles. Exercises are performed without pauses.
- Giant sets. 4 or more 4 exercises to work one muscle group, using antagonist muscles
- Jump sets. A training session for two muscle groups that uses antagonist muscles. Typically, jump sets involve 5-6 sets of exercises. For example, 3 sets are performed on 1 group, and then immediately 3 more on another. This could be 3 supersets for the chest muscles and 3 supersets for the back muscles.
Many people confuse a superset and a complex set, but they have a fundamental difference. A complex set is two exercises aimed at 1 muscle group. In essence, this is a basic and “finishing” exercise. When an athlete trains to failure. An example of a complex superset would be a barbell curl followed by dumbbell bicep curls without a break.
Supersets can be used both for fat burning training and for building muscle mass. Due to their high energy consumption, supersets are suitable for burning large amounts of energy reserves, and by working to failure with weights, supersets help pump up muscles to the maximum.
Advantages and disadvantages of supersets
- A highly effective set of two exercises that increases the intensity of the training and the load on the target muscles compared to a single approach.
- Promotes deep muscle development, involving more muscle fibers.
- Effectively pumps the target muscles and increases muscle endurance.
- Reduces training time without affecting efficiency and strength indicators.
- It creates a shock for the body, as a result of which the athlete leaves the comfortable conditions, which allows the results to move forward.
- The method allows you to increase strength, endurance, and even promote weight loss.
Among the disadvantages, it can be noted that this technique is not suitable for all athletes. It is not recommended for beginners to perform super- and trisets, since unprepared muscles will not be able to withstand such a load, this will either lead to injury or overwork and severe trauma to the fibers.
Examples of supersets.
Supersets for arms (biceps + triceps):
- Bending your arms on a block in a standing position.
- Bench press with a narrow grip from a lying position.
- Curling arms with dumbbells from a sitting position.
- Extension of arms on a block from a standing position.
- Lifting dumbbells with supination + French press.
- Reverse grip pull-ups and dips.
Supersets for the pectoral muscles:
- Bench press in a lying position, dumbbell raises from a lying position upside down.
Supersets for legs:
- For the quadriceps – leg press, leg extension in the simulator.
- For calves: standing calf raises, sitting calf raises.
- Leg press, deadlift.
- Barbell rows on straight legs, leg curls in the simulator.
Abs superset:
- Bend over the block from a standing position, lifting bent legs from a lying position.
- Hyperextension, lifting the body on a Roman chair.
Key training tips
Triset
These exercises are your best muscle-builders, which is why you'll do them first. Take a heavier barbell and reduce the number of repetitions per set to 6; this will allow you to reach failure in a smaller range, which is beneficial for developing strength skills. Load up the barbell—or EZ bar if you prefer—and position yourself on a flat bench out of the way.
Standing bicep curls.
A shoulder-width grip is the most comfortable for most, and it works the long (outer) head of the biceps best. But if you want to really hit the short (inner) head, use a wide grip. In any case, perform the curls cleanly!
Standing bicep curls
French press with EZ bar.
When you're done with the curls, place the barbell on the end of the bench. In this movement, try to keep your shoulders perpendicular to the floor to isolate the triceps as much as possible. This is not a pullover!
Close grip bench press.
Now you can perform a multi-joint exercise and connect auxiliary muscle groups that will help tired triceps. Don't stop at a certain number of reps, work until failure.
Superset 1
Instead of doing an overhead French press on a low-back bench, drag the dumbbells to a Scott bench and do the exercise while sitting with your back to the wrist rest. The working weight should already be less than in the first exercise.
EZ barbell curl on a Scott bench.
Because the upper arm is positioned in front of the plane of the torso, you will notice that the exercise better targets the short head. Make sure your arms are parallel to each other on the bench. Don't lift your elbows off the stand. Use an EZ bar to reduce stress on your wrist joints.
EZ-barbell curl on a Scott bench
Seated overhead dumbbell French press.
Exercises in which the arm is placed above the head are good for working the ever-lagging long head of the triceps. That's why it's helpful to include at least one overhead movement into your triceps routine.
Superset 2
Attach rope handles to the crossover blocks. Use the lower block for biceps curls, the upper block for triceps presses. Again, to increase the pump, reduce the working weight a little more compared to the beginning of the workout.
Crossover biceps curls.
Use a neutral grip for this exercise to work your brachialis and increase your arm girth. This technique also works on the brachioradialis muscle, which is located in the upper part of the forearm near the elbow joint.
Triceps extensions on the upper block.
By keeping your elbows close to your sides and turning them into rigid levers, you can fully focus on the lateral head of your triceps.
Superset 3
At the end of the workout, your main goal is to finish with a deep burn and muscle pump. We're using the lightest weight possible here, so force yourself to do one or a couple of unplanned reps.
Perform both exercises with one hand to ensure extreme concentration on one single muscle. This selective focus will help improve the connection between your brain and muscles and provide a deeper pump. Since your muscles are already resting while you switch from one arm to the other, reduce the interval between supersets to 30 seconds.
Standing biceps curl on a lower block.
Perform these curls in the position that is most comfortable for you: facing, facing, or at any angle to the weight stack. Use your free hand for self-help to squeeze in a few extra reps if you want to intensify that sweet pain a little!
Standing biceps curl
Bent over triceps extensions in a crossover.
Instead of dumbbells, grab the rubber ball of the cable handle. Make sure your elbows remain stationary throughout each repetition. If you're constantly moving them up and down, you're turning a great single-joint movement into a multi-joint one, and you're depriving the triceps of their rightful right to a good workout.
The benefits of arm supersets for men
A distinctive advantage is the increase in the number of fibers involved in the work located near the muscles. For example, when you train your triceps, and then, without resting, go straight to training your biceps, the first one does not rest, but is still working. Only his work becomes passive.
Don’t expect complete fiber isolation at the time the element is completed. This is impossible, since the passive muscle will still contract. The fact is that this is not a very ordinary reduction - we are talking about active recreation. While one muscle group is being pumped, the second is undergoing a recovery process, but at an accelerated pace. And when you start new exercises, the muscle that was resting manages to regain the strength that was at the initial level. In other words, with a superset, the process of recovery and growth occurs faster compared to pumping them separately.
There are other advantages:
- Endurance increases as the fibers receive oxygen.
- Save time. Often there is no time at all for pumping, and this method of gaining weight can solve this problem - in twenty minutes you can perform a superset on biceps, triceps and pump up your shoulders quite powerfully.
- Strongest pumping. The muscles receive more blood, which means faster delivery of nutrients. Moreover, the capillary network grows and venousness increases.
- The volume of work completed increases. You do more in less time.
- The shape improves. The load on the muscles is carried out simultaneously from both sides of the places where they are attached. Therefore, their appearance improves and the correct shape emerges.
We also recommend reading: “Top 10 best exercises for pumping up your arms.”
