Super set training is not just a cool term, but one of the most efficient methods to take your training to the next level.
Whether you want to build muscle, lose fat or simply save time, supersets are the perfect tool to get more out of your workout.
But what is really behind this method? How does it work, who is it suitable for and what should you bear in mind?
In this article, you will learn everything you need to know about superset training.
What is super set training?
Imagine doing two exercises in a row without a break in between – that's exactly what a super set is.
This method is intensive and challenges your body in a completely different way than the classic set-pause-set training.
What's special about it is that while one muscle group is working, the other is recovering (with antagonistic super sets) or you are targeting maximum exhaustion (with synergistic super sets).
For example:
Exercise 1: Chest press.
Exercise 2: Barbell row for the back.
You do both exercises in a row, then take a short break and start again. The advantage? You work continuously, keep your heart rate high and give your body a stronger stimulus.
Why is super set training so effective?
Super sets are more than just a nice gimmick – they offer a whole range of advantages that make your training more efficient and more intense:
Time-saving: No long breaks between sets, just non-stop training. Perfect if you're short on time.
Higher intensity: Your muscles barely have time to recover, which challenges them more and boosts growth.
More calorie burn: Your heart rate stays high throughout the workout, which boosts fat burning.
Variety: Supersets shake up monotonous training plans and make your workout more exciting.
Improved endurance: Since your cardiovascular system is more challenged by the short breaks, your overall fitness also benefits.
In short, supersets let you train smarter, not necessarily harder – and that makes all the difference.
Who can do superset training?
Whether you're a complete beginner or a seasoned fitness pro, supersets offer you ways to make your training more effective and varied.
Beginner: The perfect introduction to more intensive training
Super sets are also suitable for beginners, as long as you focus on exercises that are technically easy to master.
Antagonistic supersets (e.g. chest and back or biceps and triceps) are ideal because they are less tiring and at the same time build a good base of strength and coordination.
Why suitable?
You learn how to make the most of your training time right from the start.
The lower fatigue associated with antagonistic supersets makes them beginner-friendly.
You can start with light weights and focus on proper technique.
Advanced: Maximum efficiency and muscle stimulation
For advanced athletes, super sets offer the opportunity to provide more intensive training stimuli.
Particularly synergistic supersets (e.g. squats and leg press) or pre-exhaust sets (isolating exercise + complex exercise) help to maximize muscle building.
Why suitable?
You can do more volume in less time.
The intensity is higher, which is particularly effective for building muscle and increasing strength.
You benefit from the combination of maximum fatigue and shorter breaks.
People who are short of time
If you are often pressed for time, super set training is the perfect solution.
By eliminating the breaks between exercises, you can make your workout compact and intense at the same time, without sacrificing results.
Why suitable?
Efficient use of time: you can complete a full workout in 30 minutes.
Combine antagonistic or synergistic exercises to work your entire body.
Strength athletes and bodybuilders: Muscle building and strength training
Strength athletes can use super sets to efficiently increase muscle mass and maximum strength.
In particular, antagonistic supersets are ideal because they optimize muscle group recovery without reducing intensity.
Why suitable?
More training in less time.
Synergistic supersets maximize hypertrophy.
Antagonistic supersets help you move heavy weights safely.
Athletes who want to burn fat
Supersets are one of the best ways to burn fat.
Combining exercises for large muscle groups with short breaks keeps your heart rate high, which increases calorie consumption during and after your workout.
Why suitable?
A constant pulse ensures effective fat burning.
Cardio-strength supersets (e.g. squats + burpees) make your training more intense.
Perfect for HIIT workouts or circuit training.
CrossFit and functional fitness fans
Super sets are perfect for anyone who loves functional training or CrossFit.
They combine complex movement patterns and simultaneously promote strength, coordination and endurance.
Why suitable?
Combine push and pull exercises for full-body movements.
Promotes speed and explosiveness.
Improves the execution of functional movement patterns.
What types of supersets are there?
Super sets are incredibly versatile and offer numerous possibilities for targeting your training.
The most common types of supersets, which you can use depending on your goal and training plan, are:
Antagonistic supersets
Synergistic supersets
Pre-exhaust supersets
Agonist/antagonist supersets
Supersets for different movement patterns
Cardio and strength supersets
1. Antagonistic super sets
Antagonist supersets combine exercises for opposing muscle groups, also known as antagonists. While one muscle group is working, the other can recover.
This makes training more efficient because you recover faster while still maintaining intensity.
Example:
Bench press (chest)
Barbell row (back)
Suitable for:
Beginners, as these supersets are less tiring
Benefit:
You can use heavy weights because the opposing muscles are rested.
2. Synergistic supersets
Here you train the same muscle group with two different exercises. The focus is on completely tiring the target muscle.
These supersets are particularly effective if your goal is to build muscle.
Example:
Squats (legs)
Leg press (legs)
Suitable for:
Advanced, because they can cope with more exhaustion
Benefit:
Maximum stimulation for muscle growth.
3. Pre-exhaust sets
With this method, you first tire the target muscle with an isolating exercise before performing a complex, multi-joint movement.
This ensures that the muscle is fully loaded during the main exercise.
Example:
Leg extension (insulating)
Squats (complex)
Suitable for:
Advanced students who want to target specific muscles
Benefit:
The focus is more on the target muscles, especially when other muscle groups tend to take over the movement.
4. Agonist/antagonist sets
Here you alternate between an exercise for the main muscles (agonist) and one for the opponent (antagonist).
This kind of super-set is a mixture of antagonistic and synergistic approaches.
Example:
Biceps curls (agonist)
Triceps dips (antagonist)
Suitable for:
Balanced strength training
Athletes who want to avoid muscle imbalances
Benefit:
Promotes harmonious muscle growth.
5. Super sets for different movement patterns
Instead of isolating muscle groups, you can also combine movement patterns, such as push and pull.
This method is particularly popular in functional training or CrossFit.
Example:
Shoulder press (push)
Pull-ups (pull)
Suitable for:
Benefit:
It trains movement sequences that are relevant in everyday life or in sports practice.
6. Cardio and strength supersets
These supersets combine a strength exercise with a cardio exercise to challenge both your muscles and your cardiovascular system.
This will keep your heart rate high and increase your calorie burn.
Example:
Deadlifts (strength)
Burpees (cardio)
Suitable for:
Fat burning and fitness training
Benefit:
Improves your endurance while promoting muscle growth.
How do I choose the right type of super sentence?
The choice of super sentence depends on your goal:
Muscle building: Synergistic supersets or pre-exhaust sets.
Strength training: Antagonistic supersets.
Fat burning: Cardio-strength supersets or movement pattern supersets.
Functional fitness: Push-pull or whole-body supersets.
Frequently asked questions about superset training
As you can see, super set training is a great method that is suitable for both beginners and experienced athletes. Nevertheless, there are often questions about technique, effectiveness and implementation.
Here are the most important answers to help you get the most out of your training:
What is the difference between super sets and normal sets?
Normal sets include rest periods between exercises, while supersets combine two exercises back-to-back, with no rest in between. This makes supersets more intense and time-efficient, as your heart rate stays high and your muscles are more fully engaged.
How often should I use supersets in my training?
Super sets are intense and should therefore not be used in every training session.
Beginners: 1-2 times per week to avoid overtraining.
Advanced: Up to 3 times per week, depending on the intensity of the training.
You can use supersets as a supplement to a classic training plan or incorporate them specifically into phases of higher intensity.
Can I do super sets at home?
Yes, supersets can easily be done at home, even if you have limited equipment.
With dumbbells, a mat and your body weight, you can combine numerous exercises, such as:
Push-ups + plank
Squats + lunges
Dumbbell row + shoulder press
If you don't have any equipment, bodyweight exercises are an excellent alternative.
Which muscle groups should I combine?
The choice of muscle groups depends on your goal:
Antagonistic combination: Chest + back, biceps + triceps, quadriceps + biceps of the legs.
Synergistic combination: Quadriceps + calves, chest + shoulders.
Functional combination: Push (e.g. push-ups) + pull (e.g. pull-ups).
A clever combination ensures a balanced workout and prevents overuse.
Should I reduce my weight during super set training?
Not necessarily, but you should choose a weight that you can move in a clean and controlled manner – especially if you are working without a break.
Reduce your usual training weight by about 10-20% to equalize the intensity through the superset combination.
Are there muscle groups that I shouldn't combine?
There are no hard and fast rules, but some combinations can be tricky because they could affect your technique.
Example: Squats and deadlifts in a super set could cause fatigue that affects your performance. Instead, focus on a mixture of antagonistic or synergistic exercises that remain safe and effective.
Why super set training will revolutionize your workout
Super sets are not just a method, they're a real game-changer.
They make your training more efficient, more varied and, above all, more intense.
Whether you're building muscle, burning fat or saving time, super sets help you achieve your goals faster.
Comments