Supersets For Growth!

What is a superset? A superset is performed when two exercises are performed in a row without stopping.

What is a superset? A superset is performed when two exercises are performed in a row without stopping. When you start doing these for the first time, you will find that your endurance may be a problem, but before long you will learn to love them.


In supersetting you have a variety of options, you can either superset within the same body part or you can train two different body parts. For the reason that each body part gets a little rest between sets is that you are constantly moving.

Supersetting these two different body parts such as chest and back is my favorite. I will start out and warm up with chins. I will simply do three sets of twenty-five reps followed by warming up my chest on a press-machine.

What is a superset?
Watch The Video - 00:25

I will do three sets increasing weight twenty to thirty pounds per set. When warming up my chest, I make sure that I do these with strict form, while getting the best contractions that I can. This way, by the time I roll over to the dumbbell rack, I already have a good pump going.

After I have warmed up, depending on what week it is, I will start with either flat dumbbell bench press or incline dumbbell bench press. Each week I alternate my major point of emphasis.

My first working set consists of 9-10 reps. Upon completion I immediately do my first set of close grip pull downs. I will do 4 sets of each increasing my weight every time. I usually go pretty heavy on the last couple sets using forced reps and getting around 5 reps. Here again depending on what week it is. I will then move on to my next superset. My chest and back supersets alternate every other week and look like this:


Week 1
Warm up

bent over barbell row
Week 2
Warm up


With any type of workout program no matter what it is always important to stretch. I always try to stretch not only past workout but also in between my sets. You may find that you really enjoy supersets or you really don't. But, if you have never tried them before, give them a shot and if you stick with it for 4-6 weeks I am sure that you won't be disappointed.

You may want to add some of your favorite exercises in and create your own supersets. However, a good rule of thumb is to start with the most difficult movement first.

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About The Author

I first got started during the summer of 1996. I played college baseball and used the summer mainly as a time to grow... bodybuilding instead of baseball.

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there's minimal explaination about the benefits of supersetting

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Nov 7, 2012 4:11pm | report

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Thanks I needed some further explanation on these. I love cardio so i've been doing some form of pseudo-cardio exercise inbetween difficult sets. Like incline pressup claps inbetween bench press sets.

Feb 6, 2013 4:05pm | report

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I'm a huge believer in supersets especially when trying to build up a less developed muscle group. My triceps have always been strong, but I've struggled putting quality size on them since I have longer arms. Now, I superset the majority of my triceps exercised and have see great results thus far.

Jul 29, 2013 2:08pm | report
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