What muscles do you superset together?

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What muscles do you superset together? Here are some examples of exercises you could pair together for supersets: Chest press and back row. Glute bridge and front lunge (hamstrings and quads) Biceps curl and triceps kickback.

What is superset example? In set theory, set A is considered as the superset of B, if all the elements of set B are the elements of set A. For example, if set A = {1, 2, 3, 4} and set B = {1, 3, 4}, we can say that set A is the superset of B.

What are the best supersets? The 5 Best Supersets for Athletes

  • Chest and Back Superset. Push-Ups. …
  • Shoulders and Back Superset. Single-Arm Kettlebell Clean and Press. …
  • Lower-Body Strength and Power Superset. Deadlift. …
  • Upper- and Lower-Body Superset. Chest-Supported Row. …
  • Legs and Back Superset.

Is Supersetting good for building muscle? Supersets are good for muscle growth if it means that you are training more than you otherwise would. Using supersets for antagonists like biceps and triceps is a classic method to build more muscle in less time.

What muscles do you superset together? – Related Questions


How do you superset?

To do a superset, you’ll do one set of exercises, typically lasting 45 seconds. Then, after a short rest of 10 seconds or less, you’ll do one set of a different exercise. After you do this superset, you’ll be able to take a one-minute break before doing the superset over again.

Can you do 3 exercises in a superset?

What are Supersets / trisets / giant sets? Supersets are doing two exercises back to back with no break. Trisets are doing three exercises back to back with no break. Giant sets are doing 4 or more exercises back to back with no break.

What are best muscle groups to work together?

Major Muscle Groups to Workout Together. Chest and Back. Quads and Hamstrings. Biceps, Triceps, and Shoulders. Glutes and Abdominals.

Should I work chest and shoulders together?

Combining the two muscles together in the same workout will maximize training for both the shoulders and the chest, so neither muscle suffers. Moreover, both muscle groups will be able to have a full week of recovery before retraining.

Can I superset chest and shoulders?

Supersets are a fantastic way of training if you’re short on time or have limited equipment. They’re a great way to finish off a muscle group at the end of your gym session. Or, if you’re doing a full-body workout, you can try 1‐2 supersets for chest, back, shoulders, and arms, for a complete upper body workout.

Can I do shoulder and biceps together?

Yes, training shoulders and biceps together can be an effective way to structure your workouts, especially because some bicep exercises involve parts of the shoulder and vice versa.

Can you superset shoulders and legs?

Combining legs and shoulders is a perfect way to get that benefit. What is this? The second way to save time is by incorporating supersets, which is when you combine two exercises that train different muscles by alternating sets between each exercise.

What should I superset my triceps with?

The 5 best triceps supersets for building muscle mass

  • Skull crusher to close grip bench press. …
  • Tricep kickbacks and overhead extensions. …
  • Diamond push-ups and tricep dips. …
  • Cable overhead extensions and tricep pushdowns. …
  • Barbell overhead extension and dumbbell overhead extension.

Can you train shoulders and back together?

Yes, you can train shoulders and back on the same day. Training shoulders and back is safe and effective and can lead to gains in both strength and mass when programmed properly. When selecting shoulder and back exercises to target, you will need to consider your areas of weaknesses.

Can you superset shoulders and biceps?

Yes, training shoulders and biceps together can be an effective way to structure your workouts, especially because some bicep exercises involve parts of the shoulder and vice versa.

Can you superset back and shoulders?

You certainly can! Because your back and shoulder exercises don’t interfere with each other, combining them into a superset workout is a great way to make your training session more time-efficient.

What’s a superset gym?

Put simply, a superset is performing a set of two different exercises back-to-back with minimal rest in between. Traditional resistance-training programming has you perform all assigned sets of the first exercise before moving on to the second exercise.

Should I do shoulder or tricep first?

Though starting your upper body work with the triceps seems backwards, once you really start thinking about it, it makes more sense. Your triceps are your largest arm muscle, after all, so getting them worked out first benefits the joining muscles for their time in the spotlight. So…

Can you work shoulders and triceps same day?

Because shoulders and arms are relatively small muscle groups, you can work them together on the same day without overtaxing the nervous system. This workout is designed to work each head of the delt and the biceps and triceps in under 45 minutes.

Should I superset chest and back?

By supersetting chest with back, you can cram more volume into that hour compared to standard sets. And training volume is one of the main drivers of muscle growth. You train your entire upper body. Training your chest and back provides a good workout for your shoulders, biceps, and triceps as well.

Do bodybuilders do supersets?

Reminder: a superset is only two exercises that target opposing muscle groups performed back to back without rest. Super setting is popular among bodybuilders, fitness enthusiasts looking to increase muscular endurance, and people with limited time to exercise.

Which is better superset or drop set?

Both drop sets and supersets enhance different mechanisms of muscle growth. Drop sets focus on maximizing metabolic stress while supersets slightly enhance mechanical tension. Overall, it is worth using both intensity techniques to build the most muscle.

When should you superset?

How Should I Use Supersets? After a biceps curl, you might want to tack on a triceps push move for maximal efficiency. The most obvious time to implement supersets is when you want to cut down your workout time. Be careful to remember that not every move is ideal to be part of a pair, however.

Are supersets good for shoulders?

Many people struggle to build up mass on their shoulders since they don’t work them hard enough and with the right volume. Supersets are an effective way to overload your muscles and lead to a huge boost in muscle growth.

What should I pair with shoulder workout?

Here’s an example of how you could combine muscle groups using the more detailed groups we outlined: Day 1: chest, shoulders, triceps, forearms. Day 2: calves, hamstrings, quadriceps, glutes. Day 3: biceps, back, abdominals, traps, lats.

What should I superset my shoulders with?

Shoulder Supersets to Add to Your Shoulder Workouts

  • Shoulder Superset #1: Band Pull-Apart + Band Shoulder Dislocation.
  • Shoulder Superset #2: Overhead Press + Face Pull.
  • Shoulder Superset #3: Leaning Cable Lateral Raise + Cable Rear Delt Raise.
  • Shoulder Superset #4: Upright Row + Lateral Raise.

How many sets are in a superset?

A superset workout involves doing two or more sets of exercises back-to-back with no break. You can do sets of exercises that work opposing muscle groups, like the chest and the back, or sets of exercises that work muscle groups in the legs, followed immediately by exercises that work muscle groups in the arms.

Is it good to superset the same muscle?

1 One of the best options is by using supersets. Exercises in supersets can be for the same muscle group—such as doing an overhead shoulder press followed by a lateral raise—which is the most intense way to use supersets. Because you’re working the same muscle group, those muscle fibers get more time under tension.

Should I do supersets as a beginner?

Beginners should only do straight sets, not supersets or trisets. *A straight set is when you perform a single exercise, then rest one to two minutes before repeating. *A superset involves doing two exercises back-to-back without a rest between them.

How long should I rest between supersets?

A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. Once each superset is complete, then rest for one and a half to two minutes to recover.

How many sets should you do per muscle group?

A safe bet is to aim for 10–15 total sets per muscle group and week and work in a rep range from low reps (~5) with heavy weights up to high reps (20–30) with lighter weights.

Are compound sets good for hypertrophy?

“A compound set is where you perform two exercises targeting the same area of the body back-to-back. They are super-effective during a hypertrophy phase because it is an efficient way of getting the volume of repetitions in and fatiguing the intended muscle group, all of which is needed to build lean muscle tissue.”

Can I superset shoulders and triceps?

PT Matt Crane has you supersetting two muscles groups which will recruit all heads of your shoulders and triceps and add noticeable size to your frame. Rest 10 seconds between exercises in the supersets, take a deep breath and then attack the next move with the same ferocious intensity.

Do supersets build muscle faster?

Although supersets can help you finish your workouts faster, that’s mostly what they have to offer. They aren’t better for muscle building than traditional sets, and when used incorrectly (the way most people use them), they actually get in the way of progress by making it harder to progressively overload your muscles.

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Matthew Johnson