Try These Supersets to Gain Lean Mass Quickly in No Time!!


A “Super Set” is when you combine two or more exercises back to back with no rest period between the exercises

It sounds so simple

It is. There are many combinations and variations to the Super Set you can use in your training, which can deliver you great results over time in your training

Such as:

Antagonist muscle Super set

Pre Exhaust Super Set

Post Exhaust Super Set

Staggered Super set

benefits of superset

Resistance training has become the most popular method for building muscle and losing fat.

Bodybuilders and fitness enthusiasts know the value of a well-planned and effective workout plan. It takes more than just working out to be successful in your quest for superior health and fitness.

In fact, many people are shocked at how much better they feel after a few weeks of intense exercise.

This is why it is not uncommon to see a workout program go from a typical routine to an exercise superset.

Another reason that this workout works so well is that it is much slower than doing the same old routine every day.

With most people, the monotony of exercising becomes easy over time. However, by changing the routine you are setting yourself up for a successful outcome.

By choosing the appropriate times of the day that you exercise, you can actually enjoy the process of working out more each day. And the great thing is that this can help you lose weight.

The exercise superset benefits also include other positive aspects such as being healthier overall.

Your heart rate and your blood pressure will increase naturally while you are working out.

It will also increase your metabolism so that you burn more calories when you exercise.

When you eat more healthy foods, you will also feel better as well.

The exercise superset benefits that you can receive through exercise are well worth the time and effort you put into it.

Another benefit to the superset is that it keeps things interesting.

Muscles always grow best when stimulated. So by training different muscle groups one after the other during your workout, you keep the body guessing.

Each new exercise causes the muscle fibers to grow in a new way.

Your body will naturally try to make up for the previous damage caused by the exercises, resulting in a more dramatic increase in size.

The last reason why a proper superset is important is that it helps you avoid over-training.

When you train each muscle group separately, you can easily overtrain them and actually do more harm to your muscles than good.

The biggest mistake most beginning weightlifters make is training their muscles beyond their maximum capacity in every workout.

superset workout for fat loss

Jumping lunge and Push ups-30 seconds each for 3 sets 

Cable machine row and barbell explosive row for 30 sec and 3 sets 

Jump squat and bench dips for 30 sec and three sets


In the case of superset workouts for weight loss, there are a few things that you should keep in mind.

First, you should consider whether these exercises are going to help you lose weight. For example,

if you’re lifting weights, you may find that lifting barbells or dumbbells are better for your overall health and fitness needs. If you’re an athlete,

however, you will need to focus more on lifting high-rep range exercises for maximum results.

super set for muscle growth

Using a mixture of supersets for muscle growth is one of the most effective and efficient ways to make the most out of your workouts.

We all know that working our muscles is a crucial part of staying healthy, strong, and in shape.

That’s why you should be able to put the utmost effort into each and every workout, you perform if you want to see the best results possible.

The big question on many people’s minds right now is whether or not you need a superset for muscle growth. If you’re just starting out with weightlifting or bodybuilding, the answer is absolutely no. It’s OK if you’re a beginner and just doing basic strength training, but for those that want to add more mass, more exercises, and a higher intensity level, then a good superset of exercises is essential. There are actually two main reasons for this.


The first reason why a good superset is essential is that it kicks off a more intense level of training.

Because your muscles have just been pushed harder and longer, they now have to cope with another bout of stress.

This forces your muscles to adapt by growing stronger and larger. You’ll notice that you end up lifting heavier weights with each training session.

While this can be tiring at first, you will soon find that it leads to an overall increase in your muscle size, as well as an increase in strength.


The second reason why a proper superset is necessary is that your body has had enough training time to properly handle a bigger workout.

When your muscles are pushed to the limit and they have had enough time to grow, they can’t handle any more work.

They have reached their maximum growth potential, so your body shuts down and doesn’t let the muscle grow anymore.

Antagonist Muscle Super Set

A Super Set of antagonist muscles is when you exercise opposing muscle groups

You could do a set bicep curls and then a set triceps pushdowns.

Antagonist Muscle super Set

Antagonist muscle Super Sets can be a great way to reduce your workout time and still maintain high strength. 

These are my favorite type of Super Set. It is a great way to increase strength in the opposing muscle groups if you do it right after the original.

An antagonistic Super Set is one that combines biceps with triceps. 

You would then do a bicep exercise such as standing barbell curls followed by a triceps exercise such as triceps pushdowns or vice versa. This will make one “Super Set”. 

Then, you would rest for a few minutes before moving on to the next set. This will save you time and make your muscles work harder. It will also give you an amazing pump through your arms.

These are the best muscle groups for Antagonist Muscle Super Sets.

Super Set for Pre-Exhaust

Pre-exhaust Super Sets focus on one muscle group at a time. First, you do an isolation exercise and then move on to a compound exercise. There is no need to rest between sets. This is a great way for you to build your stubborn muscles groups.

Let’s take, for example, your chest muscles aren’t growing well. If this is the case, your chest muscles may not be working properly when you do chest exercises such as the bench press. This problem can be solved by starting with an isolation exercise first to pre-exhaust your pecs before you move on to the compound exercises.

You could begin with a set pec deck flys and then proceed to a set barbell bench presses. This will make one “Super Set”. Then, you would rest for a few minutes before moving on to the next set.

Super Set for Pre-Exhaust

Before you can move on to the bench presses, the pec deck flys will pump, isolate, and pre-exhaust all your pecs. This compound pressing exercise not only works your chest but also brings your shoulders and triceps into play.

These are some great examples of Pre-Exhaust super sets


Side lateral dumbbell raises + shoulder press with barbell


Pec deck Fly + Bench Press


preacher curls + standing barbell curls


triceps push downs + close grip bench press


Leg extensions + squats

Super Set for Post-Exhaust

Try These Supersets to Gain Lean Mass Quickly in No Time!!

The post-exhaust Super Set is another type of super setting. This is the exact opposite of the pre-exhaust Super Set. Instead of starting with an isolation move and ending with a compound movement, you can start with the compound move first. Start with the compound move and end with the isolation move.

While this will still work the targeted muscle, it will allow you to lift heavier weights for the compound exercise since your target muscle group isn’t yet pre-exhausted. There are pros and cons to each method, so don’t think one is better than the other. You could do both pre-exhaust and post-exhaust Super Sets for several weeks to reap the benefits.

Staggered Super Set

Super Sets can be used to pair up completely unrelated muscle groups. It’s also a great way for you to sneak in extra training for those hard-to-grow muscle groups. Let’s take, for example, your calves. You can add calve training to your workouts by super setting in calve raises along with other body parts

You could add a few calve raises to your chest exercise, for example. After you have completed a set bench press, do a quick set of calve lifts. Rest for a few minutes, then go back to it and do another set. This would be a Staggered Super Set.

The same could be done with your abs. You can also add a few crunches or leg raises to your routine.

Stagger Super Sets are best for smaller muscle groups like abs, calves, and forearms. Because the deadlift is a very demanding exercise, you wouldn’t want your routine to include a staggering set of deadlifts. You could also do calve raises and crunches or wrist curls while doing any other exercise

Remember, the best thing you can do for your body is to give it enough time (at least 2 days) to recover before training each muscle group again. So when you do your supersets, focus on making the weights heavy enough so that your body can handle as much stress as possible.

You also want to make sure that your sets/ reps/doses are heavy enough to be effective. Remember, supersets are only effective when used in your entire workout. So don’t neglect them when planning your next workout!


Super sets are very effective. Try one of these Super Sets in your next workout. Leave a comment below to let me know how it goes for you!

You’ll be amazed at how they increase the intensity of your training and stimulate new muscle growth.

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