Everything You Need to Know About Supersets for Hypertrophy

Supersetting is one of the most popular training methods among powerlifters and bodybuilders. It’s been used successfully by many athletes including professional wrestlers, NFL players, Olympic weight lifters, and even some celebrities like Arnold Schwarzenegger.

The main reason why it works so well is because it allows you to train two muscle groups at once while increasing your overall strength.

It’s also very effective if you’re trying to increase your hypertrophy (muscle growth) potential. That is, if you want to build bigger muscles faster than before.

However, there are downsides too:

You have to lift heavier weights in order to make gains. This means that you’ll need stronger legs or arms in order to complete the sets and reps required for these exercises. If you don’t have strong legs or arms, then you won’t be able to complete the sets and reps needed for these exercises.

If you’re not used to doing heavy weightlifting movements such as squats, deadlifts, presses, rows etc., then it may take time before your body adapts to this type of training.

As with any form of exercise training, it takes practice and consistency to get better results from supersets. It’s not just about lifting heavy weights; you also have to eat the right foods and get plenty of rest.

What Are The Best Supersets?

As we previously mentioned, there are several types of supersets that can be used:

Antagonistic Muscle Groups

These are the most common types of supersets that you’ll see bodybuilders and other fitness enthusiasts using in the gym.

In this type of superset, you’ll be pairing exercises that work opposite muscle groups. For example, if you’re doing a bicep curl, then your opposite muscle group would be your triceps. So you could do a triceps extension immediately afterwards.

Sources & references used in this article:

More Muscle, Less Fat by J Rusin, K Youngstrom – 2015 – breakingmuscle.com

Try These Kettlebell Workout Splits for Major Muscle Gains by A Read, KV Barbells – breakingmuscle.com

Science and development of muscle hypertrophy by B Schoenfeld – 2020 – books.google.com

Breaking Muscle UK by A Read, KV Barbells – breakingmuscle.com