Supersets workouts- keeping your workouts intense

Spread the love

There are various forms of weight training that you can engage in for building muscle, but one of the most intense forms of training is engaging in super set workouts, these will keep your workouts intense.

There are other forms of weight training you can do that will make your workouts intense such as tri-sets, giant sets, weight training with light weights and high reps and various others.

Super sets have always been one of my favorites because you can combine two exercises of opposing muscles together to form one super set which will make your workout intense as ever and contribute a great deal to a muscle pump as well as fresh muscle growth.

Let me take you today on a guided tour on how I perform super sets for my workouts to keep my muscles growing and to keep my workouts fresh so that they don’t grow stagnant.

The layout:

The layout for a super set workout can involve “like” muscles paired together or opposing muscles paired together, whichever way is a great way to engage in super sets.

I enjoy doing super sets either way, but personally I have always relied on using super sets for opposing muscles such as training biceps and triceps together, or chest and back together, this is a great way to stimulate muscle growth and a muscle pump.

Structuring a sound workout:

In order to structure a solid workout, you should aim for using exercises that are more targeted for building muscle such as exercises that involve free weights and moves that you can pile on the weight.

The advantage with using barbells is you can use more weight with these exercises. One such exercise for the chest would be the bench press, this exercise has always been the king of chest training because you can pile on the weight, and with free weights you are getting more muscles involved in this exercise as opposed to a chest press machine.

More muscles are involved in the bench press as opposed to a chest press machine because the bench press involves muscles that come into play for balancing the weight and free weights overall engage in a workout that develops more strength and size as opposed to using weight machines.

Weight machines can be good supplementary exercises for a structured workout routine, but for building muscle size, free weights stand first in line and should be used more so than using weight machines.


Another excellent way to perform super sets that will enable you to add a maximum amount of stress to the muscles, increase pump productivity and build a maximum amount of muscle is compounding your sets.

Compounding exercises are exercises that involve more than one muscle group at a time. Perfect compound exercises include any type of bench pressing exercise for chest, barbell rows and wide-grip chins for back.

Leg pressing exercises for quads which would include any type of squat exercise and leg pressing exercise. Shoulders, good compound exercises include overhead pressing exercises and upright rows.

Triceps compound exercises would include narrow grip benches and bench dips but biceps there are not a wide range of compound exercises except for the body-drag barbell curls.

When doing super sets for the same body part such as chest, a good way to incorporate this is to perform a compound exercise like the bench press followed by a direct chest exercise like the dumbbell-flys.

This way you are hitting chest first when you have more energy with a compound exercise like the bench press which involve more than one muscle group and the ability to push more weight, and finishing off with a direct chest exercise that you can use as a burnout exercise after you are fatigued from benching.

Hitting it hard:

The whole concept behind using super sets for your weight training and involving compound exercises is you are fatiguing your muscles with a high amount of weight in a shorter period.

Stressing your muscles to this degree coupled with a diet rich in lean protein will be sure to add a fair amount of muscle to your frame which is good news for all you hard gainers out there.

Another excellent way to make a point of hitting it hard in the gym is having a training partner, a training partner is someone that will be there to coach you and give you the motivation it takes to plow through a muscle pummeling workout.

Another point I have touched on in the past is making it a point to keep your workouts new and exciting by switching up your exercises, rep schemes and overall workout duration. By keeping your workouts new and exciting you will be able to see more consistent progress which will keep your excitement level higher which will keep you hitting the gym harder and longer.

Above all, you will want to make sure that you keep the gym a safe place to train, not only for yourself but for others as well. Make sure that you approach your training with safety in mind and thoroughly warm up your muscles with lighter weights and cardio before hitting the heavier weights.


Super sets can be a great approach to muscular development and strength but they are not your only option, it is necessary to keep your workouts fresh with many other training techniques and systems involved such as tri-sets, pyramiding, down the rack technique as well as many others.

It is always best to change your workouts around frequently and never fall into the trap of doing your workouts the same, workout after workout.

You might like to dig into your favorite meal which could be steak and potatoes, but I don’t know of anyone who would want to eat the same thing day after day and never try something different.

It should be the same thing with your workouts, you don’t want to do the same workout all the time, you will naturally want to switch things around.

Supplementation is another key ingredient that you might want to give consideration which can be a great way to help with not only building muscle but for muscle recovery purposes.

You can check out some important muscle building supplementation facts simply by clicking on this link.

If you have any questions or concerns, you can leave a comment in the box below and I will be more than happy to get back to you as soon as possible.


6 thoughts on “Supersets workouts- keeping your workouts intense”

  1. I used to go to the gym every day, 5 days a week and I used to do the same thing every day in the gym, train my whole body just to build muscles, but I wasn’t getting any results so I gave up going to the gym. 

    When I read your post, it gives me the motivation to go back to the gym and train. The reason why I stopped going to the gym, is because I wasn’t making any progress, I had no motivation to workout in the gym, and I kept doing the same thing like lifting weights, do the same exercise with no progression and I kept getting distracted. 

    I kept being in my comfort zone, lifting the same weights, doing the same exercise and not lifting heavier weights because it’s too much effort and I always procrastinate about my training that it’s too much effort to build muscles. 

    There’s one point, I wanted to bulk up to get muscular with bigger arms and a wider body with muscles because I wanted to gain weight with muscles. You know, muscles are heavier than fat, so I wanted to put on weight with muscles because I hate being in the size I am now. When I used to go to the gym, I used to take protein shakes from after working out in the gym and hoping to build muscles. 

    I gave up going to the gym because I had a full-time job, had no time to train, no motivation to workout, procrastinating too much, and I was wasting my time and money. I actually do want to build muscles to get buffed, but I keep procrastinating and saying “it’s too much effort and I can’t be bothered with it” so that’s why I never will make it. 

    To build muscles, you got to train very hard, rest your body to grow the muscles, eat loads of food like proteins, calories to get the metabolism going. I think I’ve lost muscles now because I’ve stopped working out in the gym because when you stopped training, you lose muscles which is annoying. 

    Building muscles is not easy because there’s a lot to learn. 

    • Thanks for your feedback. Anything that has to do with a transformation of the body takes a lot of hard work and dedication. 

      Just like losing weight, there are countless people the world over that have made a sincere effort to lose weight and have failed, and there are many people that have made a serious attempt to lose weight and have lost some of the weight and then go off the diet because it was too much work or because they felt like they were denying themselves the choice to eat all the things they love to eat that are too high in fat, sugar or salt.

      Weight training and building muscle are similar, they both take a lot of hard work and dedication. This can be similar to building and running a business of your own, it takes a lot of hard work and dedication, but when you see the results, it is all worth the effort.

      I wish you much success and I thank you for stopping by.

  2. Awesome review om supersets workouts, Regular physical workouts can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. When your heart and lung health improve, you have more energy to tackle daily chores. Regular workouts also helps in building a good and strong immune system….
    Awesome review that I have to share…

  3. Hello dear, wow what wonderful content you have here, I really appreciate you sharing all this information with us, I believe exercise is the key to a healthy life, and now that you are teaching us about exercise, I also want to thank you for the hard work you put into bringing this website and providing such useful content, thanks for the info, I surely recommend this


Leave a Comment