Super Set Training For Muscle Gains
Looking to add mass and strength to your physique? Haven’t quite found a way to do so yet? Consider adding super
sets to your workouts!
This method of training has been used by some of the greatest bodybuilders of all time – Arnold, Cutler, Zane,
and even the most recent Olympian Phil Heath!
This article will discuss everything you need to know about super sets and how to effectively add them to your
As a bonus, I will give you an example super set workout for your biceps and legs! So read on to find
our how you can build an intimidating body using super sets!
Super setting can be defined as performing two different exercises in rapid succession (almost no rest). Super
setting is believed to work your muscles harder and tear more muscle fibers because of the decreased rest time.
Exhausting the muscle as much as possible during your workout will result in greater muscle mass and increased
A super set can involve exercises of the same muscle group of exercises of opposing muscle groups. For example,
if you want to hit your quadriceps hard you may want to perform barbell squats and then immediately go into lunges.
Conversely, if you want to focus on your arms, performing a set of barbell curls followed closely by tricep cable
pushdowns is a great way to get the blood pumping.
Because super sets fatigue the muscle so rapidly, you’ll want to take careful consideration as to where you
place them in your workout. It is usually recommended that heavy compound exercises be performed first (because
they tax the central nervous system and your muscles so heavily), with smaller isolation exercises following.
A great time to add a super set is in the middle or right near the end of your workout. The workout below will
incorporate super sets near the end of the workout. This sample super setted biceps workout will have your arms
feeling like jelly!
Pullups 4 x MAX
Dumbbell Bicep Curl 4 x 8
Cable Curls 3 x 8
Barbell Row 3 x 8 Super Set with Hammer Curls 3 x 8
Preacher Curls 3 x 8 Super Set with Concentration Curls 3 x 8
* Take no rest between exercises and as much rest as needed between sets
As you can see, super sets are a great way to kill your muscles and really encourage muscle hypertrophy. This
next workout will utilize super sets throughout the entire workout, but it will be used for opposing muscle groups.
Be sure to add this workout for an incredible lower-body burn (super set the exercises that are grouped
Barbell Squats 5 x 10
Hamstring Curls 5 x 20
Walking Lunges 4 x 12
Hack Squats 4 x 12
Seated Calf Raise 4 x 12
Leg Extension 4 x 8
Standing Calf Raise 3 x 12
Bodyweight Squats 3 x 12
Try experimenting with different combinations of exercises and be sure to record what works the best for you. I
guarantee you will see incredible results once you add super sets to your workout routine!