Supersets can be amazing for increasing muscle size if you choose the right ones. In this video, I’m going to show you the 12 greatest supersets that everyone should have in their programs if they want to get their best results from their workouts.
It helps to define exactly what a superset is (and what it is not). By definition, it is a pair of exercises done back to back with minimal to no rest in between. The time it takes to transition between one exercise and the next is all that is allowed. This brings to the forefront an important idea when it comes to putting these combinations together. That is, they must be exercises that allow you to transition quickly and not take up too much time or equipment in the gym to do them.
All it takes is a busy gym to interrupt your ability to do a superset that requires you to occupy a bench and a pullup bar for example. Leave the bench to run over to the pullup bar and you very well could lose your spot and have throw that superset out in regards to its effectiveness.
All of the ones here were carefully put together with these limitations in mind.
Now, there is no definitive rule that states that all supersets must pair up opposing muscle groups. This is a common misconception. You can place agonist or antagonist muscles back to back in any superset and get very different but equally effective results. As you’ll see, you can also pair up exercises that serve to either enhance the performance of the second in the pair (via a pre-exhaust) or via a restorative effect that accelerates recovery of the first exercise.
With that said, here is a quick summary of the 12 supersets that everyone should have in their program if they want to see their best overall results. Be sure to watch the whole video for why each exercise was selected in each pairing.
1. DB Static Bench Press into DB Gorilla Rows
2. Wrap Around Rows into Cable Crossovers
3. Cable Curls into Standing Overhead Cable Extensions
4. Lying Incline Triceps Extensions into DB Spider Curls
5. DB Reverse Lunges into DB RDL’s
6. DB Overhead Press into DB Hip Huggers
7. DB “L” Raises into DB Overhead Press
8. Seated Knee Tucks into Reverse Hyperextensions
9. Barbell Squats into Dead Arm Hangs
10. DB Incline Bench Press into Chest Supported Rows
11. Straight Arm Pushdowns into Face Pulls
12. DB Spanish Squats into Banded Kneeling Hip Thrusts
Each of these supersets accomplishes the main goals of being both time and space efficient. If you want to perform these right for maximum muscle growth and effectiveness, you have to be able to choose the exercises that are best. I’ve done the work for you, now you just have to go out and do them.
Supersets are easily able to be incorporated into any training program, if you happen to not be doing any of them at the moment. Even if you’re following a push pull legs split (PPL) where you are training all pushing or pulling muscles in the same workout. You just wouldn’t opt for the antagonist supersets like chest and back exercises. You would instead aim for something like the shoulder examples shown here, where back to back shoulder exercises are used to help you to increase the intensity of each.
If you are already including supersets in your workout program then you may want to revisit how they look in comparison to the ones shown here. Again, even the shortest delay in moving from the first to the second exercise in the pair can compromise the effect of what you are trying to accomplish in the first place. These have built-in efficacy because of the selections and are something you will definitely want to try the next time you train.
If you’re looking for a complete program that often times includes these types of effective supersets into the workouts, be sure to head to athleanx.com via the link below. Remember to use the program selector to allow me to help you find the program that best matches your current goals.
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