Tired of slow and sluggish results with your fat burning program? If so, it might just be time to step it up a notch with a new technique. More specifically, supersets.

Let’s take a closer look at what this training technique is all about so that you can start applying it to your workout protocol.


Superset training is essentially taking two exercises and pairing them back to back with each other.  So rather than doing a set of bench presses, resting, and then going into another set, only to eventually move into your squat exercise, you perform a set of bench press followed by a set of squats, followed by a rest.

Then once that rest period is up, you do the entire process all over again.  Superset training can either be done with upper and lower body exercises, or it can be done with antagonistic and agonistic muscles such as the biceps and triceps or glutes and hamstrings.

You can also do a superset using two exercises for the same muscle group, but note that this will be very taxing so should only be done once in a while.


Supersets are a great way to train because not only are they going to boost your total metabolic response from the workout, meaning you burn more calories while doing the workout, but in addition to that, they’ll also increase the total number of calories you burn in the hours following the workout as well.

Another benefit of this technique to know is that supersets will help to decrease the total amount of time you are spending in the gym.  Since you will be cutting your total rest time in half, this means you can get through each session much more quickly.

Finally, supersets are also a great way to add a greater element of conditioning to your workout routine. As you move through the supersets, your heart rate will be higher, providing some cardiovascular benefits as well.


So how can you go about adding supersets to your workout routine?  First, pick two moves that you wish to superset together. If you are doing this with compound exercises, make sure that you follow standard training principles and do it early on in the workout session when you are feeling most fresh.

If you’re supersetting two isolation exercises on the other hand, this can come later on toward the end of the session.

Then perform the two supersets, one after another, until both are completed. Make sure that you maintain good form the entire time. Never let form slip or you’ll be at risk of injury.

Once both exercises are finished, rest for your allotted period of time and then continue on.

You can safely do supersets for up to 4-6 exercises in your workout session. Avoid doing them for every exercise however or you may find yourself facing overtraining.  

So keep supersets in mind next time you hit the gym. They’re a great advanced principle to incorporate into your training protocol.