Supersets: The Ultimate Workout Hack Everyone Should Be Using

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If you're working out but not doing supersets, you must not care about getting leaner and more muscular. Just kidding… but not really. ;)

Supersets are one of the most popular resistance-training techniques for increasing the effectiveness and efficiency of workouts. In this article, I'll explain what supersets are, how to do them, and why EVERYONE should incorporate them into their fitness routines.

What Are Supersets?

A superset involves performing two exercises back-to-back without resting in between. For example, do a set of bench press and, as soon as you finish, move directly to a set of barbell bent-over rows. Once you've completed both exercises, rest for a minute or two before repeating the superset another 2 to 3 times.

Supersets can target either the same muscle group or different muscle groups. When both exercises work the same muscle group (like two chest exercises), it's technically called a compound set.

Why Do Supersets?

Supersets provide numerous benefits, making them a valuable addition to any workout routine. Here are the three most important reasons to start supersetting today:

1. Burn More Body Fat

Supersets increase the intensity of your workout, helping you burn more calories both during and after the session. The higher intensity created by less rest time leads to greater calorie expenditure. Research has shown that this elevated intensity can significantly boost your metabolism, enhancing fat loss.

2. Build More Muscle and Strength

Higher workout intensity equals more muscle growth, so supersets are excellent for those looking to build mass. This benefit applies whether the supersets involve the same or different muscle groups. 

When you perform supersets with opposing muscle groups (such as biceps and triceps or quads and hamstrings), you also get a strength boost. Research indicates that a muscle will contract with more force if it's preceded by contractions of its antagonist (opposing) muscle group.

3. Save Time in the Gym

Supersets are incredibly time-efficient. They allow you to do more sets in less time compared to traditional sets. The reason is simple: less rest time. You're not standing around waiting between sets, which means you can fit more work into each gym session. Over time, this efficiency adds up, making your workouts shorter without sacrificing results.

Who Should Do Supersets?

Anyone looking to get leaner, build muscle, gain strength, or save time in the gym should be doing supersets—in other words, everyone! Whether you're a seasoned lifter or a beginner, incorporating supersets into your workouts can elevate your fitness game.

Getting Started with Supersets

Many of my workout plans on JimStoppani.com utilize supersets, including Super Shredded 8 , Xtreme Shredded 8 , Super-Man , and Super-Man Remastered . These plans will give you the full superseting experience, and you’ll love the results!

So, are you doing supersets? If not, it's time to start! 

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