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Supersets the quick and effective way to exercise

Updated on September 12, 2014
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A fellow human who loves his planet and beyond, with interests that match and never end. One life. One love. Appreciate everything.

Supersets the quick and effective way to exercise

Supersets are a great way to speed up a workout. If you are pressed for time or are just looking for a bit of a change or want to challenge your muscles in a different way this is a good way to workout for you.

Using Supersets will help you blast through a plateau and will force your muscles to get stronger.

A great way to use Supersets in your workout routine is to do opposing muscle groups.

Not only is this a great way to have a fast workout but you will achieve maximum results because of the extra effort required and by doing opposing muscle groups you will be keeping your muscles in balance.

How to execute a quick Superset workout

First thing is you have to figure out which opposing muscles you want to work or maybe you still need to know what opposing muscles are.

Opposing muscles are muscles that are opposite of each other on your body. Examples are chest and back, biceps and triceps, quadriceps and hamstrings. It is that easy.

Something I should mention is that you do not want to train this way for very long. A workout here and there is fine but don’t just do Supersets for your workouts for 4 to 6 weeks. I think you would definitely over train very easily.

Now you have to figure out what exercises to choose and how many sets in a Superset to do.

For larger muscle groups I would just do one set of one muscle and then one set of the other that would be your Superset. Smaller muscles groups you could do two sets per muscle group back and forth.

The plan “Exercises and sets”

For large muscle groups I would do three supersets per workout and for smaller muscle groups two supersets per workout.

I am going to tell you what I do and what I recommend and you can tweak the exercises sets and reps as you need to make this quick way of working out work for you.

Make sure you have all of your equipment ready so that you can jump from one set and muscle and immediately start working on the opposing muscle without any rest.

For chest and back I would do as follows for Superset #1.

First do a set of Bench press with a moderate weight for 8 to 12 reps and as soon as you are done jump up and grab your bar you have set up and do a set of bent over barbell rows also with a moderate weight performing 8 to 12 reps as well.

That is it, that is one Superset. Do two more supersets and you are done till next chest and back day. Simple but effective.


How to perform a bench press

How to perform the barbell row

Examples of Supersets for other muscle groups

Same rep range of 8 to 12 but you are going to be doing two sets of each muscle in each superset for biceps and triceps.

Biceps and Triceps – Barbell curls, dumbbell hammer curls, close grip bench press, tricep dip between benches. That’s one superset, repeat and then you are done.

For quads and hamstrings you will be doing the same rep and sets as chest and back. Three supersets 8 to 12 reps for each exercise.

Quads and Hamstrings – Squats, stiff legged deadlift. That is one superset. If you want since the legs are so strong you could add a set of walking lunges after your stiff legged deadlifts to really finish your legs off.

That’s it is that easy to get a quick workout in so no more excuses.

working out doesn't have to take hours to be effective
working out doesn't have to take hours to be effective


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