Supersets Routines

We have talked with 27 athletes who mention supersets.


Awaiz Farid
Awaiz Farid (male)
This is How I Eat and Train to Stay Strong and in Shape
For cardio training, I usually do supersets as well as depending on the mood other types of cardiovascular training like bike, running, etc.
Jaime Cerda
Jaime Cerda (male, 36)
How I Eat, Train and Stay in Shape to Achieve My Pro Card
Typically, my sessions will run about two hours. My coach gives me big supersets, I find that to be more bang for your muscle buck! Compounds complimented with more explosive or longer rep sets. When I’m in the off-season, I focus predominantly on compound lifts — putting those extra calories to good use!
Sami Rose
Sami Rose (female, 34)
This is My Plan to Achieve Double Bodyweight Deadlift
I generally start my workout with one to two key compound lifts (such as squats, deadlifts, hip thrusts, shoulder press, bench press, or some form of row) where I push to go heavy with a lower rep range (5-8) and then work into more accessory work and supersets/circuits to keep it fun and faster paced!
Fadil Jun
Fadil Jun (male, 26)
How I Kept Training and Stayed Motivated After I Broke My Hand
My workouts are always short but very intense. Heavy compound lifts combined with one or two isolation exercises max. I train with my brother Erko Jun and do supersets constantly with very little rest in between. This works the best for us on strength and condition wise.
Rebekah Misiura
Rebekah Misiura (female, 26)
How Lifting Weights Helped Me Lose 50 Pounds in One Year
I will lift just shoulders one day, just back one day, and the last day I will do a full upper body. I always superset a strength with a cardio piece – kinda crossfit style. For example, I may do Arnold press for an exercise, immediately followed by running 200 meters. This type of training ensures that my cardiovascular system stays up to par with my strength training.
Cody Stover
Cody Stover (male)
How Rocky Inspired Me to Get Fit and Become an Actor and Model
For pre-comp fat loss techniques, if your carbs are low, put them before and after your workout and train heavier. Also, it’s a good idea to increase cardio steadily over a period of time and superset exercises.
Kwesi Orr
Kwesi Orr (male, 37)
I'm an Entrepreneur Bodybuilder. This is How I Eat and Train to Become Awesome
However, I am always working different combinations of muscle groups and volume using intensity as the only standard. I love to challenge myself and muscle groups and I incorporate circuits, supersets, drop sets, pyramid sets at volume sets at different times.
Lynn Montoya
Lynn Montoya (female, 50)
How I Made Fitness Part of My Life and Now Train 20+ Times a Week
My sessions alternate between old school strength training and HIIT. The strength training sessions are performed in supersets and are broken down into Chest/Tricep/Shoulders, Back/Biceps and Legs/Glutes with elements of HIIT mixed in.
Lauren Gleisberg
Lauren Gleisberg (female, 29)
I Love Fitness. This is How I Inspire, Empower and Support Women
Also, I used to workout for an hour or more. Switching to a 30-minute workouts was a game changer. I maximize my time by training just two to three muscle groups per workout, taking short rests and including supersets and circuits.
Goran Borkovic
Goran Borkovic (male, 32)
How I Made a Remarkable Comeback to Bodybuilding After a Serious Motorcycle Accident
Now I’m training each muscle group twice per week. Until now I tried many different approaches from hypertrophy training, strength training, supersets, tri-sets, and even Giga sets, GVT, descending and ascending pyramid when it comes to reps and sets, single muscle group per day, etc. Nowadays I’m putting the focus on proper form with low and high sets/reps/weights approach.
Simone Collins
Simone Collins (female, 33)
I'm a Vegan Bodybuilder. This is How I Eat, Train and Compete
Doing whatever I can fit into a session (eg. if I have only 25 minutes I will superset everything!)
Nathan Joseph
Nathan Joseph (male, 28)
How I Went from the Aesthetic Side to the Mental Aspect of Training
When it comes to training, I like to keep things simple. Hit compounds in every session, superset most exercises and train consistently. I’ll train six days a week with one rest day and follow an easy split of legs, chest and back, shoulders and arms… repeat!!
Maria Lee
Maria Lee (female, 33)
How I Went From Editor to Fitness Entrepreneur and Vegan Activist
I also like to combine athletic conditioning into my bodybuilding programming. On leg day, for example, I’ll superset deadlifts with flip weighted jump squats. I love high reps for muscle endurance, and I’ve learned over the years that they can be really beneficial for muscle building while promoting fat loss and aerobic gains.
Yaxeni Oriquen
Yaxeni Oriquen (female, 53)
How I Have Trained for 30 Years and Won Both Ms Olympia and the Arnold Classic
I follow the program of my coach Alberto Calabrese from Argentina. He mixes in all types of methods to keep the muscle confused and responsive. We hit the muscles from all angles, supersets, giant sets, negatives, etc.
Sam Shampanier
Sam Shampanier (male, 66)
How I Decided to Get Fit at 48 - and Keep Going Strong at 66
Arms(4 supersets (biceps/triceps), plus two more exercises on biceps)
Stan Efferding
Stan Efferding (male, 52)
I'm the Founder of the Vertical Diet, IFBB Pro and World Record Powerlifter. This How I Eat and Train
Currently, I’m training four days a week. I’ll do two upper body days and two lower body days. On lower body days, I’ll split the workouts and train hamstrings and calves in the morning and then quadriceps at night. On upper body days, I’ll just superset dips with chips and then incline dumbbell press with Long Pulley Rows.
Jada Kelly
Jada Kelly (female, 38)
How I Help Women Transform Their Bodies and Live a Sustainable Fitness Lifestyle
Lately, I have been really into full body workouts, specifically using circuits or supersets. With the two kids, my work and my husband’s job, two-a-days or two hours taking my time in the gym just is not realistic!
Lenda Murray
Lenda Murray (female, 57)
How I Kept Going Strong after Winning Ms. Olympia 8 Times
I don’t do supersets or giant sets and rest time between sets is about 1 minute and 30 secs. The rest between sets gives me time to properly do the next set for a range of 12 to 15 reps.
Johnathan Sprucebank
Johnathan Sprucebank (male, 25)
How I Plan to Become the Biggest and Baddest Vegan Powerlifter
I superset everything and change it up often to constantly shock my body.
Gergo Jonas
Gergo Jonas (male, 33)
I'm a Vegan Strength Coach. This is How I Train to Stay Fit, Strong and Motivated
I go heavy on the main lift (deadlift, squat, bench) and lighter weights on the accessory exercises. Again, this depends on the season, I might do more bodybuilding style, close to failure, or supersets, giant sets if I was more focused on conditioning.
David Liang
David Liang (male, 35)
How I Decided to Improve Myself, Got into Bodybuilding and Fitness Photography
I’m a fan of doing supersets, so my sessions for each group are usually 18-22 sets. The truth is I absolutely hate cardio so I like to turn my weight session into a pseudo cardio session.
Nigel St Lewis
Nigel St Lewis (male, 39)
How I Don't Make Excuses and Compete on the Highest Level as a Natural Bodybuilder
My sole purpose every session is to cause maximum damage or fatigue to the muscle being trained on that day by repeated reps utilizing supersets/drop-sets, etc. I’ve never been interested in one rep maxs, etc.
Tshireletso Madibo
Tshireletso Madibo (male, 30)
How I Made the Choice to Keep Training Even When Things Get Difficult
My training session is an hour, sometimes 30 mins if I am doing supersets. If not two hours including abs.
Eric Leto
Eric Leto (male, 33)
How I Became a Vegan WBFF Pro Fitness Model and European Vice Champion
I usually train five times a week by splitting the big muscles, whole chest and triceps, back and biceps, shoulders, legs, upper chest and calves. All of my workouts don’t take more than 40 minutes, the majority of the time I do Supersets, Drop Sets or Giant Sets, it allows me to feel a better pump, get more blood into my muscles, burn more calories and reach High HR levels. The rep range stays between 15 and 25 per exercise.
Fábio Veras
Fábio Veras (male, 42)
This is How I Stay Fit and Motivated After 25 Years of Competitive Bodybuilding
I like variety in my training so I usually add some advanced techniques like supersets, dropsets, SST, peak contraction, rest pause.
Micah LaCerte
Micah LaCerte (male, 40)
I'm the Owner of Hitch Fit, WBFF Muscle Model World Champion and Iron Man Cover Model
When I am focusing on getting lean I hit cardio 1-2 times per day, 30-40 minutes per, strength training is more intense and faster paced. I will do quite a bit of Tabata, supersets, dropsets, etc. I use the same exact split as I do when bulking.
Deniz Yozkan
Deniz Yozkan (male, 18)
How I Choose Fitness over Martial Arts and Professional Fighting
I tried to match them well with bench press and barbell rows and antagonist superset as I absolutely love that.

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