Tag: Supersets Guide

Biceps and Triceps Superset Workout for Huge, Pumped Arms

There isn’t a bodybuilder alive who doesn’t want bigger, more muscular arms. And anyone who tells you they think their arms are too big is probably lying! Whether you compete in bodybuilding or are just a recreational lifter, big arms are the badge of honor that every exerciser wants. Average Biceps Size: How Do You Measure Up?
To build impressive arms, you need to work on your biceps and triceps equally. This can come as a bit of a shock to novice lifters, who wrongly assume that their biceps are the most important muscle for arm size.
In fact, it’s the triceps that make up the larger proportion of your upper arm mass, so they need your attention too.
One of the best ways to make sure you train your biceps and triceps with the same volume is to do biceps/triceps supersets. As well as providing a balanced workout, supersets are also more time efficient and deliver a skin-splitting pump.
While you could write your own biceps and triceps superset workout, we’ve created one for you. Do this workout 1-2 times a week to turn your peashooter arms into cannons!

Arm Anatomy Basics
While you don’t need an in-depth knowledge of arm anatomy and physiology to build bigger biceps and triceps, it can help you make better decisions about which exercises to include in your workouts. Understanding how a muscle works means you will have a better understanding of the best way to train it.
So, feel free to skip this section if you just want a workout to follow. Otherwise, let’s go back to school and learn a little more about how the biceps and triceps function.
Biceps brachii
Credit: Salix, Licensed under Creative Commons 2.0.
Biceps brachii means two-headed arm muscle. However, we usually shorten this to biceps for ease. The biceps are located on the front of your upper arm and crosses your elbow and shoulder joints. This means it’s a biarticular muscle and affects both of these joints.
The functions of your biceps are:

Elbow flexion
Forearm supination
Shoulder flexion

The biceps have two origin points and one insertion point, which means it has two heads – the long head and the short head. The long head is attached to the back of the scapula, while the short head attaches more toward the front. The long head is responsible for your biceps peak, while the short head gives your biceps their width.
Both heads always work together, but it is possible to emphasize each one slightly by altering the position of your upper arm.
Brachialis
All biceps exercises also hit the brachialis, which is best thought of as another biceps muscle. Like the biceps, the brachialis is an elbow flexor but is not involved with shoulder flexion or forearm supination.
Located partially beneath the biceps brachii, the brachialis helps prop up your biceps to make them look even more impressive. It also contributes to upper forearm size.
Triceps brachii

Located on the back of your arm, the triceps brachii, or triceps for short, is a three-headed muscle. Like the biceps, the triceps cross two joints – the elbow and the shoulder – making it a biarticular muscle.
The functions of the triceps are:

Elbow extension
Shoulder extension

The three triceps heads work together, but it’s possible to emphasize each one by altering the position of your arm. The long head is located on the inside of the upper arm, while the lateral head is found toward the outside. The medial head is between the long and medial heads.
An Introduction to Supersets
Before we reveal the nuts and bolts of this biceps and triceps workout, let’s take a moment to discuss supersets, explaining what they are and why they’re so beneficial and effective. That way, you’ll not only understand how to perform the workout, but you’ll understand why it works.
Firstly, supersets involve doing two exercises back-to-back. So, you do the first exercise and then, without resting, immediately do the second. On completion of exercise number two, you rest for the prescribed period and then repeat the pairing a couple more times.

For example:

Pull-ups x 8
Push-ups x 15
Rest 1-2 minutes and repeat

Types of Superset
There are several recognized types of superset, including:

Agonist supersets – two exercises for the same muscle group, e.g., bench press and push-ups.
Agonist/antagonist supersets – two exercises for opposing muscle groups, e.g., leg extensions and leg curls.
Agonist/opposing synergist supersets – one exercise for a large muscle group and one for an opposing small muscle group, e.g., pull-ups and triceps pushdowns.
Lower body/upper body supersets – one leg exercise followed by one torso or arm exercise, e.g., lunges and shoulder presses.
Agonist/distant agonist supersets – two exercises for anatomically dissimilar muscle groups, e.g., biceps curls and calf raises.
Pre-exhaust supersets – an isolation followed by a compound exercise for the same muscle group, e.g., leg extensions and leg presses.
Post-exhaust supersets – a compound exercise followed by an isolation exercise for the same muscle group, e.g., bench press and cable crossovers.

Superset Benefits
What’s so super about supersets? Good question! The benefits of supersets include:
Shorter workouts – doing two exercises back-to-back means you half the amount of time you spend resting. This can turn a long workout into a much shorter one. Alternatively, you can cram more training volume into the same duration. Either way, supersets make your workouts more time-efficient.
A better pump – doing two similar exercises back to back or two opposing exercises will drive a lot of blood into the area you are training, and you’ll get a great pump as a result. A pump pushes oxygen and nutrients into your muscles and may also help stretch the surrounding fascia, making more room for growth. Bodybuilders love a good pump, and it’s often considered an indicator of future muscle size.
A balanced workout – assuming you do agonist/antagonist supersets, organizing your exercises into opposing pairs means that you automatically train both muscles equally. This ensures they grow at a similar rate and can help prevent muscle imbalances.
Superset Drawbacks
While supersets are largely beneficial, there are a couple of superset drawbacks to consider, too:
Monopolizing training equipment – supersetting your exercises means you’ll need to monopolize two sets of equipment, one of which you won’t be actively using. This can be a problem in busy gyms, and doing supersets could make you unpopular with your fellow exercisers.
This issue can be avoided by doing supersets with the same piece of equipment or pairing body weight with equipment-based exercises, e.g., lat pulldowns and push-ups.
Cardiovascular fatigue may be an issue – moving quickly from one exercise to another won’t just challenge your muscles; it could also affect your heart and lungs. If you lack cardiovascular fitness, you could find that your performance in the second exercise is impacted.
This should be less of an issue with biceps/triceps supersets, as these muscles are relatively small and shouldn’t demand much from your cardiovascular system. However, if you find yourself feeling very out of breath, you should take this as an indicator that you need to do more cardio.
Lower training weights – while this won’t be an issue with agonist/antagonist supersets, which can actually increase strength by firing up your nervous system, doing pairs of similar exercises back-to-back will invariably necessitate using lighter weights for the second movement. This will limit your strength gains but shouldn’t hurt hypertrophy or muscle building.
No time to dawdle or dillydally – if you like to stop and chat between exercises, supersets are not for you. Most types involve moving immediately from one exercise to the next, and taking more than a few seconds will make your workout less effective.
If you are new to supersets and usually stop to gossip between exercises, get ready to say, “Can’t stop – doing supersets,” as you move quickly from one movement to the next.
Read more about supersets in this detailed guide.
Biceps and Triceps Superset Workout – Program Overview
Now you know a little more about biceps and triceps anatomy and how and why supersets work, it’s finally time to hit the weights and train your arms!
Do the following workout 1-2 times per week on non-consecutive days, e.g., Monday and Thursday. Make it part of a weekly training split, where you train your remaining body parts on different days.
For example:

#
Days
Workouts

1
Monday
Biceps & Triceps

2
Tuesday
Legs & Shoulders

3
Wednesday
Rest

4
Thursday
Back and Chest

5
Friday
Rest

6
Saturday
Biceps & Triceps

7
Sunday
Rest

But, before you lift any weights, make sure you prepare your muscles and joints for what you are about to do to minimize your risk of injury and improve workout performance. Begin with 5-10 minutes of easy cardio followed by dynamic mobility and flexibility exercises for your muscles and joints, focusing on your elbows, shoulders, and lower back.
Related: How to Warm Up for Strength Training
Warmed-up and ready? Good; let’s get to work!

#
Exercise
Sets
Reps
Recovery

1a
Chin-up
4
6-8
2 minutes

1b
Close-grip bench press

2a
EZ barbell curls
3
8-10
90 seconds

2b
EZ barbell skull crushers

3a
Concentration curls
3
12-15
60 seconds

3b
Triceps kickbacks

4a
Biceps cable curl
2*
15-20
30 seconds

4b
Biceps cable pushdown

*Drop set on your final superset.
Exercise Instructions
When it comes to getting the best results from your workout, exercise technique really matters. Doing exercises the right way is generally safer and better for keeping your muscles under tension. In contrast, poor exercise form usually takes work away from the muscles you want to train and can cause injury.
Follow these instructions to ensure you’re doing the exercises in your workout correctly.
1a. Chin-up
Muscles targeted: Biceps, latissimus dorsi, forearms.
No, you haven’t inadvertently strayed onto a back workout, although you’d be forgiven for thinking that’s the case. Chin-ups are a GREAT lat exercise, but also one of the best ways to overload your biceps. Pulling down from above means you don’t have to worry about maintaining good posture or using your legs to help you lift the weight. This means you can go really heavy to build hard, dense, muscular biceps.
Steps:

Hang from your pull-up bar using an underhand, slightly narrower than shoulder-width grip. Brace your core, pull your shoulders back and down, and lift your feet off the floor.
Without kicking or swinging, bend your arms, drive your elbows down and back, and pull your chest up to meet the bar.
Descend smoothly and repeat.

Tips:

Wear a weighted vest to make this exercise harder and keep you within the specified 6-8 rep range.
Use gym chalk or lifting straps to reinforce your grip if necessary.
Do underhand-grip lat pulldowns if you cannot do chin-ups.

1b. Close-grip bench press
Muscles targeted: Triceps, pectoralis major, anterior deltoids.
While this might not be your usual triceps exercise, it’s one of the best for building mass and strength. Yes, your pecs and delts will also get a workout, but it’s your triceps doing the bulk of the work. The good news is that as your close-grip bench press performance improves, so too will your conventional bench press.
Steps:

Lie on your bench with your eyes directly beneath the bar. Hold it with an overhand, slightly less than shoulder-width grip.
Pull your shoulders back and down and press them into the bench. Brace your abs and plant your feet firmly on the floor.
Unrack the bar and hold it over your chest.
Bend your elbows and lower the bar to your chest. Keep your upper arms tucked into your sides.
Drive the weight up to arm’s length and repeat.

Tips:

2a. EZ barbell curls
Muscles targeted: Biceps, brachialis, forearms.
EZ barbell curls are a classic biceps exercise. They put your wrists in a semi-supinated position for a more comfortable, effective workout. Also, you should be able to use the same weight for the next exercise, making this an excellent superset for quick changeovers and busy gyms.

Steps:

Hold your EZ bar with a medium-width, underhand grip. Stand with your feet about shoulder-width apart, knees slightly bent. Brace your core, pull your shoulders back and down, and look straight ahead.
Without using your legs or back for assistance, bend your elbows and curl the bar up to around shoulder height.
Lower it back down to full arm extension and repeat.

Tips:

Do not use your legs or back to help you lift the weight.
Push your elbows forward at the top of each rep to increase biceps engagement.
Pause at the top of each rep and flex your biceps as hard as possible.

2b. EZ barbell skull crushers
Muscles targeted: Triceps.
Skull crushers are so-called because that’s what could happen if you fail to complete a rep or lower the bar too quickly. Use a spotter to prevent accidents but enjoy this challenging yet effective triceps-building exercise. Use the same bar/weight that you used for EZ barbell curls.

Steps:

Lie on your back on a flat bench. Using a medium-width overhand grip, press and hold the barbell over your chest.
Pull your shoulders back and down and plant your feet firmly on the floor. Brace your core.
Keeping your upper arms vertical, bend your elbows and carefully lower the bar to your forehead.
Extend your arms and repeat.

Tips:

Try a slightly declined bench to increase triceps long-head engagement.
Lower the weight toward the top of your head to get a bigger stretch in your triceps.
Take care not to turn this exercise into bench presses. Keep your upper arms vertical and stationary throughout.

3a. Concentration curls
Muscles targeted: Biceps.
Concentration curls are an excellent exercise for building a higher biceps peak. Working one arm at a time, they also allow you to identify and fix any left-to-right imbalances.
Don’t go too heavy with this exercise. Instead, go slow, contract your biceps as hard as possible at the top of each rep, and put your mind in your muscle to fully engage your biceps. Do one set for each arm before moving on to the next exercise.
Steps:

Sit on the end of an exercise bench with a dumbbell in one hand.
Lean forward and rest the back of your upper arm against the inside of your thigh so your elbow is straight and the weight hangs straight down.
Bend your elbow and curl the weight up toward your shoulder. Pause and squeeze your biceps hard.
Extend your arm and repeat.
Switch arms and do the same number of reps on the opposite side.

Tips:

Squeeze your biceps as hard as possible at the top of each rep.
Use your free hand to help you finish your last few reps if necessary.
Supinate (rotate) your forearm as you bend your elbow to maximize muscle engagement.

3b. Triceps kickbacks
Muscles targeted: Triceps.
Many exercisers are quick to dismiss triceps kickbacks, saying they’re too easy or only suitable for women. However, the truth is that kickbacks are an excellent movement, especially for the long head of the triceps. That said, if done correctly, you won’t be able to use a heavy dumbbell, which can be a knock to the ego. Despite this, kickbacks are very effective.
Steps:

Place one hand and one knee on a bench so your upper body is parallel to the floor.
Hold a dumbbell in your other hand, bend your elbow, and pull your elbow up and into your ribs. Your arm should be bent to 90 degrees.
Without moving your upper arm, extend your elbow and push the dumbbell back toward your hip.
Bend your arm back to 90 degrees and repeat.
Switch arms and do the same number of reps on the opposite side.

Tips:

Go light – focus on squeezing and not swinging the weight up.
You can also do this exercise with a cable machine or a resistance band.
Extend your shoulder slightly at the mid-point of each rep to maximize triceps long-head engagement.

4a. Biceps cable curl
Muscles targeted: Biceps.
While there is nothing wrong with freeweight biceps and triceps exercises, cable machines offer a couple of advantages. For starters, they keep your muscles under near-constant tension, creating an incredible pump. Secondly, they’re ideal for drop sets, which are an excellent way to finish your arm workout. Any way you slice it, cable exercises are a great addition to your arm workout.
Steps:

Attach a revolving bar to a low cable machine. Grip the bar with an underhand, slightly narrower than shoulder-width grip.
Stand with your feet about shoulder-width apart, knees slightly bent, core braced, and upper arms by your sides.
Starting with your arms straight, bend your elbows and curl the handle up to your shoulders.
Extend your arms and repeat.
Do 2-3 drop sets on your last set.

Tips:

Pause at the top of each rep and squeeze your biceps to maximize muscle engagement.
Push your elbows forward slightly at the top of each rep to increase biceps long-head recruitment.
You can also do this exercise with a cable EZ bar if preferred.

4b. Triceps cable pushdown
Muscles targeted: Triceps.
Triceps cable pushdowns are an excellent way to finish your arm workout. They’re a low-skill exercise that leaves you free to focus on cranking out the reps and pushing your triceps to failure. Plus, they’re the perfect exercise for drop sets. Work hard; this is your final exercise.
Steps:

Attach a straight revolving bar to a high pulley machine. Grip the bar with a slightly narrower than shoulder-width overhand grip.
Pull your upper arms down to your sides and stand with your feet hip-width apart, core braced, and knees slightly bent.
Push the bar down toward your upper thighs. Straighten your arms hard to fully engage your triceps.
Bend your elbows as far as possible while keeping your arms next to your sides.
Do 2-3 drop sets on your last set.

Tips:

Pause at the midpoint of each rep and flex your triceps.
Brace your abs and keep your torso stationary throughout.
You can also do this exercise with a rope or EZ bar handle.

Biceps and Triceps Superset Workout – FAQs
Do you have a question about our biceps and triceps superset workout or arm training in general? No sweat because we’ve got the answers!
1. Can I change any of the exercises in this workout?
You are free to make whatever changes you like to these workouts. For example, if you don’t have a cable machine, you could do freeweight, resistance band, or bodyweight exercises instead. Also, if you find any exercise uncomfortable or painful, go ahead and swap it for something more suitable.
However, avoid changing an exercise just because it’s hard. It’s those challenging exercises that drive your progress.
2. What diet should I follow with this workout?
Our superset workout is a bodybuilding program designed to increase upper arm strength and size. To build muscle, you need a calorie surplus and to consume enough protein – typically one gram for every pound of body weight. Also, you should try to eat healthy, as your body needs plenty of vitamins and minerals.
Align your diet to your training to ensure you get the best possible results from your workouts.
3. Will this program work with blood flow restriction training?
Blood flow restriction (BFR) or occlusion training involves working out with snug-fitting elastic bands around your limbs. This reduces or occludes blood flow into the area, making your workout harder while creating more metabolic stress. According to some fitness experts, blood flow training can enhance muscle building.
While you may not want to use BFR wraps for your entire arm workout, you could certainly use them for the final 1-2 exercises.
4. What weights should I use for the exercises in this workout?
Unfortunately, we can’t answer this question because we don’t know how strong you are. So, while it will take a workout or two, you’ll need to experiment to find the right weight.
This weight should take you close to failure within the prescribed rep ranges. For example, for the first two exercises, if you can do more than eight reps, the weight is too light, but if you can’t do six, it’s too heavy. Finetune your workout until you’re in the rep-range sweet spot.
However, you should also strive to increase your weights every week or two. This will ensure you keep making progress. That said, never sacrifice good form for more weight on the bar. Your technique should not change even though you’re using heavier loads.
5. What about forearm training? How can I incorporate that into my arm workout?
Bigger, more muscular forearms can add a lot to the appearance of your arms. Some people find their forearms grow because of their general back and arm training. However, others need to train their forearms more directly to make them grow.
If you fall into the latter category, you could add a forearm superset to your biceps and triceps workout. Choose a wrist flexion and a wrist extension exercise and do them back to back.
For example:

6. How long should I follow this superset arms workout?
Even the best workouts lose their effectiveness after a while, but how long that takes depends on you. People respond differently to the same workout, and while one person may plateau after six weeks, another may still be making gains after three months.
So, stick with the plan for as long as you feel it’s working. Switch to another arm workout when your progress begins to stall. You can always come back to this workout in a few months when, after a break, your muscles should respond to it again.
Closing Thoughts
A lot of exercisers wish they had bigger arms, but you need more than wishes if you want your biceps and triceps to grow. Instead, you must work hard and commit to a long, arduous road of consistent training. Big arms don’t happen by accident.
In terms of time efficiency and effectiveness, superset workouts are hard to beat. They allow you to pack a lot of volume into a short timeframe and also deliver that all-important pump.
Do our biceps and triceps superset workout 1-2 times week for the next couple of months, and your arms are guaranteed to grow. Let’s turn those pistols into rocket launchers!

By Muscle Insider

July 13, 2023

19 min read

Muscle Chemistry Archive

Cable Superset Workout: More Muscle in Less Time

Building muscle, getting stronger, losing body fat, improving your fitness – while these are all excellent training goals, they can also be time-consuming. That’s why most pros invariably achieve better results than amateurs; they get paid to train, so time is no object.
The average pro doesn’t have to balance their workouts with holding down a full-time job and all the demands that come with conventional employment. They don’t have to try and squeeze in a workout before going to the office, during a lunch break, or after work when they’d rather be chilling at home.
Pros can train when they want for as long as they want. Needless to say, this is a huge advantage. That’s why average folk should avoid following programs designed for pros; they were not the intended audience.
Because time is at such a premium, the average exerciser needs to learn how to train smarter and not longer. We must find ways to get more done in less time, maximizing our training results.
One way to do this is with supersets, and using a cable machine can also help.
So, for all of the people who have to balance their workouts with their careers, here is a cable superset workout designed to get you great results in less time.

Cables and Supersets – A Match Made in Heaven
Your muscles have a hard time differentiating between different types of training equipment. In truth, they don’t really know or care if you’re doing barbell or cable curls for your biceps. So long as you work hard and often enough, they’ll respond by getting stronger and bigger.

That said, using cables does have a few advantages over other types of training:
Quick exercise setup and weight adjustments
It’ll take you no more than a few seconds to attach the appropriate handle to a cable machine and slam in the selector pin to adjust the weight. Less time setting up means shorter workouts or that you can cram more exercises and sets into your training session.
Either way, cable machines make for a very time-efficient workout.
More constant muscle tension
Cable machines tend to keep your muscles under more constant tension compared to the same exercise done with freeweights. This makes each and every rep you perform more effective, so you won’t need to do as many sets per muscle group.
For example, compare cable crossovers with dumbbell flys. With dumbbell flys, the tension on your muscles peaks when your arms are far apart but almost vanishes when your arms come together. In contrast, cable crossovers keep your pecs under tension for the entire range of motion.
Perfect for drop sets
When time is of the essence, you may want to use intensity-boosting training systems so you can fatigue your muscles faster. One way to do this is with drop sets.
To do a drop set, rep out to failure, reduce (or drop) the weight by 10-20%, and then rep out again. The selectorized weight stack on most cable machines means you can reduce the weight in seconds, making your workout even more time-efficient.
This simple system lets you train well beyond your usual failure point. A couple of drop sets will soon fatigue your muscles, so you don’t have to do a long, time-consuming workout.
A safer, more joint-friendly workout
Training to failure with cables is a safe proposition. There are no bars to get pinned under, and dropping a weight will cause nothing more serious than a loud crash. The same cannot be said of most barbell and dumbbell exercises.
In addition, most cable exercises are easier on your joints than the same exercise performed with freeweights. There is less end-to-end joint compression, leading to less wear and tear. In addition, cable exercises can easily be modified to work around any aches, pains, or limitations you might have.
Finally, you can train to failure without a spotter, so you won’t have to wait for someone to help you when you just want to get on and train.

Perfect for supersets
Supersets and cable machines go together like peanut butter and jelly – they complement one another perfectly. Transitioning from one exercise to the next takes no more than a couple of seconds, and you can train your entire body on a single or double cable machine.
And speaking of supersets, their benefits include…
Less time spent resting
Most strength training workouts involve rest than actual training time. Lifters typically rest 60-90 seconds between every set they perform. Supersets involve doing two exercises back-to-back, eliminating half of your rests. With less resting, you’ll be in and out of the gym in half the time.
A structurally balanced workout
Using supersets makes it much easier to train opposing muscle groups equally. For example, by pairing biceps curls with triceps pushdowns, you ensure that both main upper arm muscles get the same volume of training.
Balancing your pushes and pulls will help develop an aesthetically and structurally balanced physique.
Cable Superset Workout – Program Overview
Short on time? Got access to a cable machine? Like supersets? Then this is the workout for you!
This program involves three workouts per week, performed on non-consecutive days, e.g., Monday, Wednesday, and Friday. This provides a good balance between training and recovery and works well for most average trainees.

All exercises are to be performed as paired supersets. For example, do exercise 1a and immediately follow it with exercise 1b. Rest for the designated time and then repeat the pairing. Do the specified number of sets and then move on to the next pairing (2a and 2b). Simple, but effective!

Workout 1 – Horizontal Push/Pull & Arms
By working in the horizontal plane, this workout hits your chest and upper back, specifically your mid-traps and rhomboids, with a bit of lats thrown in for good measure. We close things out with some direct upper arms training because everyone wants a ticket to the gun show!

Exercise
Sets
Reps
Recovery

1a
Cable supine chest press
4
12-20
60-90 seconds

1b
Cable seated row

2a
Cable crossover
4
12-20
60-90 seconds

2b
Cable reverse fly

3a
Cable incline fly
3
12-20
60-90 seconds

3b
Cable face pull

4a
Cable biceps curl
3
12-20
60-90 seconds

4b
Cable triceps pushdown

Workout 2 – Legs and core
Friends don’t let friends skip leg day! Your legs make up at least 40% of your total muscle mass, and it would be a crime against bodybuilding not to give you a cable superset leg workout to try.
This workout focuses on your quads, hamstrings, and glutes, but there are some direct abs exercises at the end for you to enjoy.

Exercise
Sets
Reps
Recovery

1a
Cable goblet squat
4
12-20
60-90 seconds

1b
Cable Romanian deadlift

2a
Cable standing leg extension
4
12-20
60-90 seconds

2b
Cable standing leg curl

3a
Cable hip abduction
3
12-20
60-90 seconds

3b
Cable hip adduction

4a
Cable woodchop
3
12-20
60-90 seconds

4b
Cable stability ball crunch

Workout 3 – Vertical Push/Pull & Arms
The workout emphasizes your shoulders and lats to build upper body width and hone your V-taper. And because no upper body workout is complete without some arm training, you’ll also work your biceps and triceps again.

Exercise
Sets
Reps
Recovery

1a
Cable shoulder press
4
12-20
60-90 seconds

1b
Cable single-arm pulldown

2a
Cable lateral raise
4
12-20
60-90 seconds

2b
Cable straight arm pulldown

3a
Cable upright row
3
12-20
60-90 seconds

3b
Cable Y pulldown

4a
Cable preacher curl
3
12-20
60-90 seconds

4b
Cable skull crusher

Cable Superset Workout – Exercise Descriptions
Get the most from your cable workouts by performing each exercise with perfect form. Proper exercise technique keeps the tension on your workout muscles and away from your joints. In contrast, the wrong technique makes your workout less effective and more likely to cause injury.
Workout 1 – Horizontal Push/Pull & Arms
1a. Cable supine chest press
This unique exercise looks like a bench press but feels more like a chest fly. The result is a challenging movement that will really pump up your pecs.
Target Muscles:
Pectoralis major, triceps, anterior deltoids.
Steps:

Place a bench in the center of a cable crossover machine. Attach D-shaped handles to the low pulleys.
Sit on the bench and take a handle in each hand. Lie on your back and pull the handles into your armpits. Turn your wrists so your palms face down your body.
Press your hands up and together so they meet above your chest.
Return your hands to your shoulders and repeat.

Tips:

Drive your feet into the floor for increased stability.
Keep your wrists straight.
Focus on pushing your hands inward as much as pushing them up to maximally engage your chest.

1b. Cable seated row
Cable seated rows are an excellent exercise for building a thicker, broader back. Unlike freeweight bent-over rows, this horizontal rowing movement is very lower back-friendly.
Target Muscles:
Latissimus dorsi, trapezius, rhomboids, posterior deltoids, biceps.
Steps:

Attach a neutral grip handle to a low pulley machine.
Sit with your legs outstretched and knees slightly bent. Grab the handle and sit up tall. Brace your core and pull your shoulders down and back.
Bend your arms and pull the handle into your abdomen. Keep your upper arms close to your sides.
Extend your arms and repeat.

Tips:

Drive your elbows back to maximize lat engagement.
Hinge forward slightly from your hips to stretch your lats but take care not to round your lower back.
Wear wrist straps or use gym chalk to enhance your grip if required.

2a. Cable crossover
Cable crossovers isolate your chest and hit all three heads of the pectoralis major. This exercise is great for creating shape and separation in your pecs.
Target Muscles:
Pectoralis major, anterior deltoids.
Steps:

Attach D-shaped handles to the high pulleys on a cable crossover machine.
Holding a handle in each hand, adopt a staggered stance and stand with your arms stretched out to the side.
Keeping your elbows slightly bent but rigid, sweep your arms forward and down so your hands meet in front of your hips.
Raise your arms, get a mild stretch in your chest, and repeat.

Tips:

Keep your torso upright to emphasize your chest and prevent turning this into a pressing exercise.
Keep your core braced throughout.
You can also do this exercise with your arms horizonal or moving from low to high.

2b. Cable reverse fly
This exercise works the muscles on the rear of your shoulders that oppose your chest. The trapezius, rhomboids, and posterior deltoids are critical for better posture and holding you upright against the pull of gravity.
Target Muscles:

Trapezius, rhomboids, posterior deltoids.

Steps:

Using a high cable machine, cross your hands and grip the balls/carabiners at the ends of the cables.
Move back 1-2 steps so your arms are extended in front of you, hands at about head height.
Keeping your elbows slightly bent but rigid, open your arms and pull the cables down and back to about hip height.
Raise your arms and repeat.

Tips:

You can also do this exercise with D-shaped handles if you don’t want to hold onto the cables directly.
Lead with your elbows and pull your shoulders back and down to make this exercise as effective as possible.
You can also do this exercise with your arms horizontal.

3a. Cable incline fly
Cable incline flys are so much more effective than the dumbbell variation that, once you try them, you’ll never go back to using freeweights to isolate your pecs. This exercise is VERY effective!
Target Muscles:
Pectoralis major, anterior deltoids.
Steps:

Place a bench in the center of a cable crossover machine. Raise the backrest to around 30 degrees. Attach D-shaped handles to the low pulleys.
Sit on the bench and take a handle in each hand. Lie on your back and extend your arms out so they’re roughly parallel to the floor.
Keeping your arms slightly bent but rigid, squeeze your hands up and together so they meet above your chest.
Lower your arms to get a stretch in your chest, and repeat.

Tips:

Experiment with different bench angles to see what feels most effective and comfortable.
The steeper the angle, the more you’ll hit your upper chest.
Imagine you are hugging a tree to perform this movement correctly.

3b. Cable face pull
Face pulls target your upper back, i.e., the mid-traps, rhomboids, and posterior deltoids. They’re an excellent exercise for improving your posture and will add some thickness to your upper back muscles. Face pulls are also good for your shoulder health and could prevent future shoulder joint pain.
Target Muscles:
Trapezius, rhomboids, posterior deltoids, biceps.
Steps:

Attach a rope handle to a head-high cable machine.
Take one end of the handle in each hand and, with straight arms, step back into a staggered stance.
Bend your elbows and pull the handles into either side of your head. Keep your elbows up to fully engage your upper back.
Extend your arms and repeat.

Tips:

Lead with your elbows and drive them back to emphasize your upper back muscles.
Don’t go too heavy, as doing so will make you lower your elbows and use your lats more than your upper back.
Raise your hands by externally rotating your shoulders to also work your rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis).

4a. Cable biceps curl
The cable biceps curl is a proven arm builder that keeps your arm flexors under near-constant tension to deliver a skin-splitting pump. Paired with triceps pushdowns, this final superset will leave you looking and feeling swole AF!
Target Muscles:
Biceps, brachialis, brachioradialis.
Steps:

Attach a straight bar to a low cable machine. Hold the bar with an underhand, shoulder-width grip, upper arms by your sides.
Brace your core and pull your shoulders down and back.
Bend your elbows and curl the handle up to your shoulders.
Extend your arms and repeat.

Tips:

Use a rope handle and do cable hammer curls to target your brachioradialis and brachialis muscles more.
Use an EZ bar to take pressure off your wrists and elbows.
Try a palms-down grip to challenge your forearms and improve your grip.

4b. Cable triceps pushdown
Cable pushdowns are one of the most popular triceps exercises. They’re simple, effective, and ideal for beginners and more experienced lifters. Supersetting them with cable biceps curls provides a great way to pump up your arms without having to switch machines.
Muscles Worked:
Triceps.
Steps:

Attach a straight bar to a high cable pulley. Grip the bar with a shoulder-width overhand grip.
Pull your upper arms into your sides, brace your core, and set your shoulders down and back.
Extend your arms and press the bar down to your thighs. Pause for 1-2 seconds.
Bend your arms as far as possible without letting your upper arms move away from your sides.
Continue for the specified number of reps.

Tips:

You can also perform this exercise with a V-bar or a rope handle.
For variation, try using an underhand grip.
Keep your torso uptight so you don’t turn this into a pressing exercise.

Workout 2 – Legs and Core
1a. Cable goblet squat
Muscles worked:
Most people are more than familiar with kettlebell and dumbbell goblet squats. After all, they’re an excellent lower body exercise. However, the cable variation is just as effective and could be a better option for some people as it’s even more lower back-friendly than the original version.
Steps:

Attach a straight bar to a low pulley. Hold it in front of your chest, just below your chin. Pull your shoulders back and down and brace your core.
Take a small step back and stand with your feet about shoulder-distance apart, toes turned slightly outward.
Bend your legs and descend until your thighs are roughly parallel to the floor. Do not round your lower back.
Stand upright and repeat.

Tips:

Work your glutes harder by wearing a booty band around your knees.
Increase quads engagement by resting your heels on weight plates.
Experiment with your stance (wider, closer) to see which feels the most comfortable.

1b. Cable Romanian deadlift
Romanian deadlifts are one of the best posterior chain exercises around. Not only are they a great muscle developer, but they’re also an effective move for mobilizing and stretching your hips and hamstrings. Cable Romanian deadlifts are easier on your lower back than the barbell or dumbbell variations.
Muscles Worked:
Gluteus maximus, hamstrings, core.
Steps:

Attach a bar or rope handle to a low pulley. Hold the handle and stand up, taking 1-2 steps back to tension the cable.
Stand with your feet hip-distance apart, knees slightly bent. Brace your core and set your shoulders.
Bend over from your hips and reach forward with your arms. Do not round your lower back, as doing so could lead to injury.
Drive your hips forward and stand back up.
Continue for the specified number of reps.

Tips:

Move further back from the weight stack to make this exercise more hip-centric.
Vary your stance width to see what works best and feels more comfortable.
Make this exercise harder by standing on one leg – single-leg cable stiff-legged deadlifts.

2a. Cable standing leg extension
While regular leg extensions are an effective quadriceps exercise, one of the four quad muscles doesn’t get such a great workout – the rectus femoris. That’s because this muscle crosses your hips and knees, and sitting with your hip flexed puts the rectus femoris into a relaxed position, so it cannot contract very well. This standing variation fixes that problem.
Muscles worked:
Quadriceps, hip flexors, core.

Wearing an ankle strap, stand with your back to the weight stack. Take 1-2 steps forward. Bend your knee and move your hip backward.
Drive your knee forward and extend your leg.
Return to the starting position and repeat.
Switch legs and do the same number of reps on the other side.

Tips:

Keep your supporting knee slightly bent for balance.
Brace your core to prevent unwanted hip and lumbar spine movement.
You can also do this exercise with a resistance band.

2b. Cable standing leg curl
The hamstrings are a biaxial muscle, meaning they cross two joints – your hips and knees. As such, they are responsible for two movements; knee flexion and hip extension. Cable standing leg curls are one of the few exercises to address both of these functions simultaneously.
Muscles Worked:
Hamstrings, gluteus maximus, core.
Steps:

Wearing an ankle cuff, attach it to a low pulley machine and stand facing the weight stack. Shift your weight onto the other leg and brace your core. Use your arms for balance.
Extend your leg to the rear and bend your knee, curling your foot up toward your butt.
Lower your foot and repeat.

Tips:

Extend your hip more or less to change the feel of this exercise.

Keep your calf relaxed so your hamstrings do most of the work during this exercise.
Home exercisers can do this move with a resistance band.

3a. Cable hip abduction
Cable hip abductions work the muscles on the outside of your hips. Strengthening these muscles will improve lateral hip stability and help you sculpt a better-looking butt.
Muscles Worked:
Gluteus minimus, gluteus medius, tensor fascia latae.
Steps:

Put on an ankle cuff and attach it to a low pulley machine. Stand sideways-on to the weight stack with the cable running in front of your feet. Brace your core and hold on to the machine for balance.
Raise your leg out to the side as high as possible without twisting your hips.
Lower your leg and repeat.
Switch legs and do the same number of reps on the other side.

Tips:

Rotate your hip inward slightly to emphasize the hip abductor muscles.
Keep your supporting leg slightly bent for better stability and balance.
You can also do this exercise with a resistance band.

3b. Cable hip adduction
The adductor muscles are located on the inside of your thighs and hips. Like the abductors, these muscles help stabilize your hips. Stronger hip adductors will lower your risk of groin strain during activities that involve running, sprinting, lunging, and kicking.
Muscles Worked:
Adductor longus, adductor brevis, adductor magnus.
Steps:

Put on an ankle cuff and attach it to a low pulley machine. Stand sideways-on to the weight stack with the cuff on your innermost leg.
Cross your leg in front of the other without twisting your hips.
Lower your leg and repeat.
Switch legs and do the same number of reps on the other side.

Tips:

Brace your core to stabilize your lumbar spine and prevent unwanted movement.
Bend your supporting knee slightly for better balance.
Home exercisers can replicate this move with a resistance band.

4a. Cable woodchop
The cable woodchop is so called because it looks and feels a little like you are swinging an axe and cutting down a tress. This core rotation exercise will develop your obliques and strengthen your abs.
Muscles Worked:
Obliques, rectus abdominis, erector spinae.
Steps:

Attach a D-shaped handle to a high cable pulley. Hold the handle in both hands and then stand sideways onto the weight stack. Extend your arms and brace your core.
Rotate your upper body through 180 degrees, drawing a diagonal line with your hands.
Return to the starting position and repeat.
Turn around and do the same number of reps on the opposite side.

Tips:

Keep your arms slightly bent but rigid throughout.
You can also do this exercise in a half-kneeling position to stop you from using your legs.
For variety, use a low cable and raise your arms upward.

4b. Cable stability ball crunch
Bodyweight crunches are a great exercise, but once you’ve been training for a while, they often become too easy. Doing crunches on a stability ball with a cable makes them much more challenging and effective. High-rep crunches? Just say no!
Muscles Worked:
Rectus abdominis.
Steps:

Attach a rope handle to a low pulley machine. Place your stability ball on the floor next to your cable machine.
Sit on the ball and hold the handle over your shoulders so the cable is behind you.
Walk your feet forward and lean back so the ball sits in the natural curve of your lower back.
Contract your abs, flex your spine, and curl your shoulders toward your hips.
Lie back down, get a mild stretch on your abs, and repeat.

Tips:

Anchor your feet to prevent being pulled backward over the ball.
Exhale as you lift your shoulders to increase abs engagement.
Move your feet further apart to increase stability and make this exercise easier. Bring your feet closer together to decrease stability and make it more challenging.

Workout 3 – Vertical Push/Pull & Arms
1a. Cable shoulder press
Cable shoulder presses look like any other overhead pressing exercise but feel very different. The angle of the load changes how your deltoids are recruited, hitting your shoulders in an entirely new way. This is a unique exercise, and you’re going to love it!
Muscles Worked:
Deltoids, triceps.
Steps:

Attach a straight bar to a low pulley machine.
Pick up the handle and hold it in front of your shoulders so your elbows are below your wrists. Set your shoulders and brace your core. Take 1-2 small steps backward.
Press the handle upward and slightly back until your arms are extended.
Return to the starting position and repeat.

Tips:

Step back just enough that the cable doesn’t touch your face when your arms are overhead.
You can also do this exercise with a neutral grip.
Experiment with the width of your grip to see what feels most comfortable.

1b. Cable single-arm pulldown
Lat pulldowns are a popular lat-building exercise. However, training both sides of your back at the same time could lead to muscle imbalances. This unilateral version hits one side of your back at a time and will also enhance your mind-muscle connection.
Muscles Worked:
Latissimus dorsi, biceps, trapezius.
Steps:

Attach a D-shaped handle to a high pulley.
Hold the handle with one hand and sit or knee beneath it with your arm extended above you.
Leading with your elbow, bend your arm and pull the handle down to the front of your shoulder.
Extend your arm and repeat.
Do the same number of repetitions with the opposite arm.

Tips:

Use an overhand, underhand, or neutral grip as preferred.
Brace your core to keep your torso upright and balanced throughout.
Drive your elbow down and back to maximize lat engagement.

2a. Cable lateral raise
Lateral raises target the medial head of your deltoids, which is the part of your shoulders that give them their width. Doing this exercise with give you bigger, broader, more rounded shoulders.
Muscles Worked:
Deltoids.
Steps:

Attach a D-shaped handle to a low cable machine. Stand sideways onto the weight stack and hold the handle in your outside hand so the cable runs in front of your body.
Keeping your arm slightly bent but rigid, raise it up and out until it’s roughly parallel to the floor.
Lower the handle to the front of your hips and repeat.

Tips:

Hold onto the cable machine with your non-working arm for balance if required.
Lead with your elbows (and not your hands) to get more from this exercise.
You can also do this exercise with both arms at the same time if you wish:

2b. Cable straight arm pulldown
When it comes to training the lats, most people tend to focus on pulldowns and rows. While these are effective exercises, the lats can also be worked with straight arm extensions. This move hits your upper lats, and you should really feel it in your armpits. It also works the long head of your triceps.
Muscles worked:
Latissimus dorsi, triceps, posterior deltoid.
Steps:

Attach a straight bar to a high cable machine.
Hold the handle with an overhand, shoulder-width grip. Brace your abs and set your shoulders
With your arms slightly bent but rigid, push the bar down to your thighs.
Raise your arms, get a stretch in your lats, and repeat.

Tips:

You can do this exercise on a cable crossover or a lat pulldown machine.
Pause at the bottom of each rep to maximize muscle engagement.
Lead with your elbows, and avoid pressing the bar down with your triceps.

3a. Cable upright row
Upright rows are a slightly controversial exercise, and some coaches believe they’re bad for your shoulders. While that may be true for the straight barbell version, cable upright rows are more shoulder-friendly and usually better tolerated. Using a rope handle also allows for more comfortable movement.
Muscles Worked:
Deltoids, trapezius, biceps.
Steps:

Attach a rope handle to a low cable machine. Hold one end in each hand and stand up straight. Take a small step back, brace your abs, and set your shoulders.
Bend your arms and pull your elbows up until they’re above your hands.
Extend your arms and repeat.

Tips:

Keep your knees slightly bent for better balance and stability.
Squeeze your shoulders back to maximize mid-trap engagement.
Only pull your arms up as high as your shoulders comfortably allow.

3b. Cable Y pulldown
This unique exercise hits your lats from a very unusual angle. You should feel it in the middle of your back as well as the sides. Avoid going too heavy with this exercise. Instead, focus on contracting your lats as hard as possible.
Muscles Worked:
Latissimus dorsi, biceps, trapezius.
Steps:

Attach D-shaped handles to the high pulleys of a cable crossover machine. Hold a handle in each hand and kneel between the pulleys, arms raised to form a Y-shape.
Bend your arms and pull your elbows down and into your sides. Squeeze your shoulders down and back.
Extend your arms up and out and repeat.

Tips:

Try using an underhand, overhand, or neutral grip to see which you prefer.
Kneel on a folded exercise mat or foam pad for comfort.
Think about leading with your elbows rather than pulling with your hands to maximize lat engagement.

4a. Cable preacher curl
Preacher curls are usually done using a barbell or dumbbells. However, that means there is very little tension on your muscles at the top of each rep. Using a cable ensures there is tension on your biceps throughout the movement.
Muscles Worked:
Biceps, brachialis, brachioradialis.
Steps:

Move a preacher curl bench over to a low cable machine. Attach a straight bar to the low pulley.
Hold the bar with an underhand grip and rest your upper arms against the bench.
Bend your arms and curl the handle up until your forearms are roughly vertical.
Extend your arms and repeat.

Tips:

Use an EZ bar to make this exercise more comfortable.
You can also do this exercise using one arm at a time with a single D-shaped handle.
No preacher curl bench? No problem! Just use the inclined backrest of an adjustable exercise bench:

4b. Cable skull crusher
Cable skull crushers might sound like an MMA knockout move, but they’re actually a very effective triceps exercise. Utilizing a large range of motion, they take your triceps into a deep stretch, ensuring your arms get a great workout and an intense pump.
Muscles Worked:
Triceps.
Steps:

Place a flat bench next to your cable machine and attach a straight bar to the lowest pulley.
Lie on the bench with your head nearest the weight stack and hold the handle above your chest.
Keeping your upper arms stationary, bend your elbows and lower the bar to your forehead.
Extend your arms and repeat.

Tips:

You can also do this exercise while lying on the floor instead of a bench.
Use a rope handle to hit your triceps from a different angle.
Extend your shoulders backward to get an even deeper stretch in your triceps.

Cable Superset Workout – FAQs
Do you have a question about this workout, training with cables, or superset in general? No worries because we’ve got the answers!
1. Is this a cutting or a bulking program?
Contrary to popular belief, it’s not your workout that determines if you are cutting or bulking, but your diet. Bulking invariably involves consuming a surplus of calories, leading to rapid weight and muscle gain.
In contrast, cutting involves eating fewer calories, and this deficit leads to fat burning and weight loss.
Consequently, you can use this workout plan for bulking or cutting; you just need to adjust your diet according to your goals.
Read more about cutting vs. bulking here.
2. Can I change some of the exercises?
You are very welcome to make changes to any of these programs. However, make sure that whatever new exercises you choose are similar and work the same muscles. For example, while cable reverse lunges are an acceptable replacement for cable goblet squats, cable biceps curls are not.
Stick to the spirit of the program, and you’ll be fine. However, avoid making changes just for the sake of it or swapping out an exercise just because it’s hard. When it comes to building muscle, harder exercises are usually the most effective.
3. How should I warm up before these workouts?
Warming up prepares your muscles, joints, and mind for the workout you are about to do. It helps lower your risk of injury and also gets your muscles firing properly so you can work harder.
Warming up is usually a three-stage process:

Pulse raiser – 5-10 minutes of light cardio.
Dynamic flexibility and mobility – loosen up those muscles and joints.
Practice sets – a couple of light sets of your first 1-2 movements to prepare your body for the exercises you’re about to do.

It’s beyond the scope of this short Q&A to tell you how to warm up, but this in-depth guide should provide you with all the answers you seek.
4. What weights should I use for these workouts?
Because we don’t know how strong or experienced you are, we cannot tell you how much weight you should lift. Instead, you need to self-select your weights based on your performance.
If you can do more than 20 reps or any exercise, the load is too light. In contrast, if you are unable to do 12 reps, it’s too heavy. Pick weights that keep you in the sweet spot of 12-20 reps for all the exercises.
Remember, though, that you also need to make the workouts progressively more challenging by either increasing the weights or doing more reps whenever you feel you are able. It’s this progressive overload that keeps you moving forward.
5. Are there any supplements I can take that will enhance my progress?
While you don’t have to take supplements to get good results from your workouts, there are a few products that may help. However, even the most exotic or expensive substance won’t do anything for you if you aren’t training hard, eating right, and getting enough sleep.
Supplements that may be helpful include:

Closing Thoughts
While there is no need to use just cables or supersets in your workouts, doing so could be just the change you need to reignite your gains and bust out of your current training rut. Cable exercises are very joint-friendly and stress your muscles in a unique way. Supersets make great use of your training time and will save you from having to do two-hour workouts.
Cable machines and supersets? We think they’re a match made in heaven!

By Muscle Insider

April 30, 2023

28 min read

Muscle Chemistry Archive

Supersets for Time-Efficient Workouts: The Ultimate Guide To Maximising Your Gains

There are several ways to program a training session. Most of these methods were engineered by bodybuilding pioneers in the 1940s and 50s to boost their workout efficiency. The superset advanced training technique was one of the most effective methods of this era. A superset involves performing two exercises back to back without stopping for rest between them.
Supersets are just as effective today as they were when they were first created, but only if you do them correctly.
In this article, we do a deep dive into supersets as a method to create more time-efficient and effective workouts. We’ll explore the science behind supersets, investigate the different types of supersets, explain how to design superset workouts and provide an overview of the common mistakes to avoid when doing supersets.
Read on for the definitive guide to supersets.
What is a Superset?
A superset is when you perform two exercises back to back. This differs from a traditional set where you do a set, rest for between a few seconds and several minutes, and then do the same exercise again. With supersets, the only rest is the time it takes to move from one exercise to the next.
In a superset workout, you rest after you have done the two exercises back to back. That rest period may be the same length as if you were doing traditional sets, or it may be slightly longer, depending on your training goals. You then repeat the superset for the prescribed number of total sets.

There are three types of supersets:

Same muscle group supersets
Unrelated muscle groups supersets
Antagonistic or opposing muscle groups supersets

Supersets for the same muscle group are also known as compound sets. They are a great way to increase the intensity of the target muscle. Because you have pre-exhausted the muscle on the first exercise, the second exercise will be a lot harder. An example of a superset for the chest is to do the barbell bench press followed by dumbbell flyes.
You could also reverse that order, doing the flies first and then going to the bench press. This would be an example of pre-exhaustion training, where you purposefully fatigue the target muscle (your chest) before starting the second exercise.
Because your target muscle is fatigued in the second exercise, you will usually have to reduce the weight used on the second exercise in a compound superset. The rest period is usually longer than a standard set to allow for enough recovery to perform the next superset.
An example of a superset for unrelated muscle groups includes pairing side lateral raises for the shoulders with seated calf raises for the calves. This type of superset is mainly done to save time.
The opposing muscle groups are:

Biceps and triceps
Quadriceps and hamstrings
Chest and back
Deltoids and rotator cuffs
Hip flexors and glutes

Science Behind Supersets
There has been limited research into the benefits of supersets compared with traditional sets. One study compared the energy cost of supersets and standard sets during and after workouts. The ten study participants performed four sets of six exercises for ten reps. One week the exercises were performed in a superset style, and the following week in a traditional set format.

The researchers reported that the superset training style produced significantly greater calorie burn during the workout and increased blood lactate and excess post-oxygen energy consumption (EPOC). The superset workouts were also considerably more time efficient than the traditional set workouts, completed in an average of 31 minutes, compared with 40 minutes for the conventional workouts. [1]
A meta-study published in the International Journal of Environmental Research and Public Health in 2019 concluded that supersets are an effective time-efficient solution to increase metabolic stress, which is a key contributor to muscle gains. [2]
A 2017 study published in the International Journal of Exercise Science showed that supersets require muscles to work more intensely than traditional sets. According to the study, the overall workload was 8% greater when doing the same exercises in a superset style rather than as traditional sets. [3]
Benefits of Supersets
They’re called supersets for a reason; they increase the efficiency of your workout. Here are four ways that adding supersets to your training can make your gym time more effective:
Supersets are More Time Efficient
The first and most obvious benefit of using supersets is that it will save you time. If you go directly from one exercise to another and then take a 90-second rest, you will save a minute and a half for every set you complete compared to if you had done the two exercises in the traditional set format.
Of course, saving time isn’t going to benefit you if work productivity is reduced. Some people may worry that fatigue on the first exercise may lead to reduced muscle activation on the second. However, a 2010 study published in the Journal of Strength & Conditioning Research compared supersets with traditional sets on the bench press and bench pull exercises. The researchers found no difference in volume load between the two protocols. EMG muscle stimulation was also no different in the target muscles (pectoralis major, anterior deltoid, latissimus dorsi, and trapezius muscles).
The researchers concluded that superset “training would appear to be an effective method of exercise with respect to VL maintenance and efficiency.” [4]
Supersets Give You a Great Pump
When you do supersets for antagonistic muscle groups, such as the biceps and triceps, you will experience enhanced muscle pumps. The stress on the muscles will cause blood to rush to those areas to bring oxygen and nutrients. This engorges the area with liquid volume, blowing the muscle up as if you were pumping a balloon. When this occurs on both sides of the limb simultaneously, it feels awesome.
To experience the enhanced pump effect of supersetting, try pairing cable dumbbell curls with tricep press downs or leg extensions for the quads with leg curls for the hamstrings.
Supersets Can Increase Workout Intensity
Pairing two exercises for the same muscle group will make the second exercise more challenging. This is especially the case when you do what we call pre-exhaustion superset training, which involves doing an isolation exercise and then jumping directly to a compound exercise for the same body part.
An example of a pre-exhaustion superset would be doing a dozen reps of dumbbell flyes and then going directly to the barbell bench press. This pre-exhausts the pectorals, making them take the focus of the effort and de-emphasizing the smaller anterior deltoid and triceps muscles, which usually are weaker.
If you try this type of superset, you’ll be amazed at the burn you’ll get in the target muscle group on the second exercise. You won’t be able to lift as much weight on that exercise, but the muscle activation will be much higher.
In a 2019 study, the strength and muscle hypertrophy effects of superset versus traditional sets of the leg press and leg extension were compared. The results showed significantly better strength and muscle improvement in the superset group. [5]

Supersets Can Reduce Muscle Imbalances
Performing antagonistic supersets will help create balanced muscle and strength development around a joint. Balanced development will help reduce your risk of injury. It will also improve your posture, coordination, and balance.
Downsides of Supersets
We’ve established that adding supersets to your workouts can make your training more efficient. However, when you turn up at your gym and try to implement it, it can be a different story entirely. Here are three potential drawbacks of superset training.
Supersets May Require Two Exercise Stations
Trying to use two exercise stations simultaneously in a commercial gym can be a challenge. Try doing it during peak hours, and it’s virtually impossible. Imagine going back and forth between the leg press and the leg extension at 6 pm on Monday. You won’t have a show!
If you’re going to throw some supersets into your program and the gym’s busy, your best bet is to stick with exercises you can do with the same piece of equipment. For example, you could set yourself up on a cable pulley machine and superset cable curls with tricep pulldowns, simply adjusting the height of the pulley between each exercise.
Supersets May Cause Form Breakdown
Supersetting is an advanced training technique. If you’re a beginner, it’s possible that your technique may be compromised on the second exercise due to fatigue. At best, that will result in compromised target muscle activation — at worst, it could result in a serious injury.
As a result, we don’t recommend introducing supersets until you’ve got at least a year’s training experience under your belt.
Supersets Can Impede Strength Gains
If your primary goal is to get stronger, supersets are probably not the way to go. On the first superset, you will be slightly weaker on the second exercise due to fatigue. Then with every succeeding set, you won’t be able to lift as much weight as if you were doing traditional sets with longer rest periods.
Use supersets as an intensity enhancer to build muscle and improve time efficiency. But when it comes to strength gains, traditional sets are best.
How to Get the Most Benefit from Supersets
Like any training tool, supersets are only as good as their application. Here are half a dozen ways to optimize your use of supersets:
Choose the right exercises and body parts
You can, theoretically, superset any exercises and body parts. But that doesn’t mean that you should. You need to choose your exercises carefully to meet your training goals.
For instance, if you’re going to do two exercises for the same body part, make sure you adjust accordingly. You will probably have to reduce the weight on the second exercise compared with what you would normally use. If you use the same weight, you’ll probably fall short of your target rep count.
You will also have to choose exercises that fit in with the type of training split you’re using. So, if you work your chest, triceps, and abs, you’ll have to stick with exercises that work those body parts. If you don’t, you’ll end up throwing your whole schedule out of whack.
You should also avoid pairing exercises that will compromise one another. For example, you wouldn’t want to pair wrist curls with pull-ups as the curls would fatigue your forearms, making it hard to grab onto the pull-up bar.
Get enough rest between supersets
After doing two sets back to back, you will be naturally more tired than if you just did one exercise. As a result, you may need a slightly longer rest between each superset than if you were doing traditional style training. You should still, though, keep your rest period to no more than two minutes.
Use the same training equipment
If possible, choose exercises that allow you to use the same training equipment. As mentioned earlier, a cable pulley machine with an adjustable height pulley is an excellent tool for this, as it allows you to do both pressing and pulling movements simply by adjusting the height of the pulley.
Dumbbells and barbells are other good choices. It’s when you start moving from one machine to another that things start to get tricky.
Focus on your form
It’s more important than ever to focus on your form when doing supersets, especially on that second exercise. Ensure that you run through the technique pointers on every rep to ensure that fatigue doesn’t cause you to get sloppy with your form.

Reduce the weight if necessary
If you are supersetting for the same body part, you should choose a lighter weight on the second exercise than you would if you were doing a traditional set. For example, when supersetting dumbbell flyes with the barbell bench press, you will have to take it down to around 60-70% of your standard weight.
Use, don’t’ abuse, supersets
While supersets are an effective training tool, they should not be overutilized. This challenging training technique should be used no more than one or two times per week. The exception is if you have limited time to train and need to superset to condense your overall training time. In that case, you should choose exercises that will not compromise each other. For example, you could pair a chest exercise with a core exercise or a back exercise with a hamstring exercise.
4 Ways to Superset
Let’s now check out four examples of supersets, each with a specific training focus:
1. Opposing Muscle Group Superset: Seated Alternating Dumbbell Curls with Seated Overhead Triceps Extension
How to do it:

Set the angle on an adjustable bench to 70 degrees, then sit on the bench with a pair of dumbbells in your hands, palms facing forward.
From a starting position with your arms hanging at your side and your elbows close to your body, curl your right arm to your shoulder. Fully contract your bicep in the top position.
Lower your arm, resisting the pull of gravity on the way down.
Repeat with the left arm.
Continue this right-left motion to complete your rep count.
Now drop one of the dumbbells and cup the other one in your hands.
Lift the weight directly above your head to full arm extension
Bend your elbows to lower the weight behind your head to touch the dumbbell to the nape of your neck.
Push through the triceps to return to the start position.
Do 12 reps.
Rest for 90-120 seconds.
Complete four supersets.

2. Pre-Exhaustion Superset: Dumbbell Flyes with Bench Press
How to do it:

Load a weight on the bench press bar that is 60-70% of your typical 8-rep set.
Grab a pair of dumbbells and lie on the bench.
Plant your feet on the floor and raise the dumbbells above your chest with your elbows slightly bent and palms facing each other.
Without straightening your elbows, pivot from the shoulder to bring your arms out and down to a position level with your torso (no lower).
Reverse the action to return to the starting position.
Do 12 reps.
Drop the dumbbell to the floor.
Immediately grab the bench press bar at shoulder-width and unrack it.
Lower the bar to your chest.
Press back to the start position.
Do 8 reps.

Note: We strongly recommend that you have a spotter when doing this superset.
3. Unrelated Muscle Group Superset: Pull-Ups with Seated Calf Raises
How to do it:

Preload the appropriate weight to do 30 reps on the seated calf raise machine.
Now, stand under a pull-up bar and reach up to take hold of the bar just slightly wider than shoulder-width apart.
Hang from the bar with your shoulders depressed, chest up, and lats engaged. Your legs should be straight and angled slightly forward.
Keeping your core tight, pull your body up to the bar, contracting your lats in the top position.
Do 8-12 reps.
Now go directly to the seated calf raise machine and sit on it, placing your thighs under the pads and your toes on the footplate.
Rise on your toes to full extension.
Now lower to bring your heels as low as possible.
Do 30 reps.

Doing Pull Ups
4. Post-Exhaustion Superset: Squats with Leg Extensions
How to do it:

Load a squat rack with your typical weight for 12 reps.
Stand under the bar with your feet shoulder-width apart and unrack it so that it rests across your trapezius.
Maintain a neutral spine and hinge from the hips to descend into a parallel squat position.
Push through the heels to return to the start position.
Perform 12 reps.
Rerack the bar.
Now go directly to the leg extension machine and get on.
Load the machine with 70% of your normal 12-rep weight and pump out a dozen smooth reps.