Arrow icon

Supersets: Explanation and Benefits

April 2, 2022


One of the problems that we find in many people is stagnation after a prolonged period of training. Our body gets used to the workout routine and exercises, and when that happens, it is time to change it up a little bit. Experienced athletes use diversified and more advanced training methods. It is normal to hear them talk about drop sets or descending sets, supersets, power training, ascending and descending pyramids. Let’s talk about supersets in this article.


What are supersets?


A superset consists of a workout where two or more exercises are performed with no rest time between them, in other words, continued exercises until the end of the series, then rest and continue with the other series that remain.


Training with supersets can be done in a variety of ways. We can choose to train the same muscle groups or antagonistic muscles, always consecutively, either in bisets, tri-sets or more. The key is to do no more than 15 repetitions per exercise, and to take minimal rest at the end of the set.


Supersets are a demanding form of training that seeks to make the most of routines to develop and define muscles. In addition, due to the high energy consumption they represent, they are used for weight loss. In addition, they are recommended for athletes who are stagnant and have not been able to progress in their training for a long period.


Benefits of supersets


Supersets will offer you several training benefits if done correctly. However, this type of training should not be considered as a main routine, but as a complement to make the most of the exercises. Next, we will see the benefits that the use of supersets can bring us:

  • Increase of muscle mass, testosterone and growth hormone. By training in supersets, especially with multi-joint exercises, we are going to produce an increase in the secretion of two very important hormones, testosterone and growth hormone. This is because our body increases the secretion of these hormones when a large amount of muscle mass is trained. In turn, this will cause an increase in muscle gain.

  • Time optimization. We will see that the training sessions will be shorter since we will be training at a high intensity, but the results will still be great.

  • Increase in calories burned. Because of the increased demand in supersets, this type of training will help you increase your calorie burn. In addition, it will help you improve blood flow and control glucose. Similarly, supersets can help you control your weight and lose weight relatively quickly.

  • Accelerates the metabolism. One of the reasons it is not only indicated for those who want to achieve greater muscle mass, but also for those who want to burn more fat.

  • Increases resistance. 


Risks of supersets


All sports practice, if not done properly, can have some other drawbacks. Supersets are a very beneficial training technique for our body, but prolonging their practice for too long can cause injuries.

It is logical to cause fibrillar tears while working out, but when training with supersets, the breaks must be greater, because our muscles will get tired more quickly. For this reason, we must train with this method for a maximum of 4 weeks, to avoid that our body does not recover properly, and we have some injury afterwards.




Supersets are a training technique focused on working one or more specific muscles without any rest between exercises. This way, they can help you gain muscle and lose weight by increasing the intensity.


However, before including them in your training routine, you should know what supersets are, their characteristics and the correct techniques of the exercises. This way, you will achieve good results without affecting your muscles or injuring them.

For more information, talk to one of our Fitness Experts and get customized advice by submitting a request in our Mavyn app or Mavyn Fitness page