Supersets Explained
DON’T be that guy!! (unless you’re recording your superset)
You’ve seen the kids at the gym: they do a set, scroll on their phones for three minutes, and repeat. That is not us. To build a physique that commands respect, we use density. We pack more work into less time.
How? How can you maximize your gym time, lifting more weight, and cramming in more sets in a day, than your Tik-Tocking friend does in a week???
Enter the SUPERSET,
⚡Superset
The Definition: Two exercises performed back-to-back with zero rest in between.
Why we use it: It doubles your productivity and keeps your heart rate in the "fat-burning" zone while building muscle. Research published in Sports Medicine supports this method of programming, mentioning that advanced training techniques such as supersets can be used to increase training volume in a more time-efficient fashion.
Pro Tip: We often use Antagonist Supersets (pairing opposite muscles, like Chest and Back) to allow one muscle to recover while the other is working.
Technical Note
While there is zero rest between exercises during your superset, you do get a break at the end of that set to rest and clear the lactic acid and allow ATP (adenosine triphosphate) stores to partially replenish. You need about 90 seconds to do this, but don’t go pick up your phone and start scrolling like your puny friends. Record your weight and reps so that you can increase them next time!!! That’s where the growth happens — hitting more reps and lifting more weight than the last time (Progressive Overload).
📝 How to Record Your Workouts
Here’s an example of a superset that can be ✂️"Cut-and-Pasted" into Apple Notes or your favorite notetaker from our workout programs:
⚡️ Superset: Two exercises (🅰️ and 🅱️) performed back-to-back with no rest in between.
CABLE PEC FLY // REVERSE CABLE FLY
[ ] 🅰️ PEC FLY: _65_ lbs x _18_ reps
[ ] 🅱️ REV FLY: _55_ lbs x _20_ reps
[ ] 🅰️ PEC FLY: ___ lbs x ___ reps
[ ] 🅱️ REV FLY: ___ lbs x ___ reps
How to execute: Perform your pec fly and reverse fly; THEN check the boxes. THEN do your stretch during the 30-second rest. Repeat for the prescribed number of rounds (in this case 2 rounds).
Coach’s Character Note: "The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion." — Arnold Schwarzenegger.
Wanna take it one step further? (and nerd out a little bit with Jeff Nippard)
There are actually 2 ways that you can use supersets.
“Separated” Supersets, like the one above, alternate muscle groups (typically antagonists), so that some muscles are working while the others are resting = no wasted time.
“Grouped” Supersets, also seen in our workouts, double up on one muscle group by performing 2 lifts emphasizing the same muscle back-to-back, like a BENCH PRESSS // PEC FLY superset.
Bottom Line: These are great techniques for maximizing gains while minimizing rest time. You don’t have to worry about which is best, because our workouts will prescribe both types to increase efficiency and hypertrophy.
