Supersets for weight loss. Do they work?

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Supersets is a training method that is for advanced. You can adjust it to be less intense. If you want to get the most out of it, it is good to have at least 6 months of training experience. In the following lines, you can learn how to include supersets for weight loss in your workouts to improve your condition and lose weight faster.

What are supersets for weight loss?

In their most primitive form, the supersets are a combination of two exercises that are antagonists. These are exercises that load two opposing muscle groups or muscles. These muscle groups or muscles can be – back + chest, biceps + triceps, front thigh + back thigh, and more.

Another type of superset is the giant set. They are a range of several exercises that can again be antagonists, or basic exercises, depending on your level of training.

The conditions that need to be met in order to have a superset are as follows:

  1. You should combine two or more exercises in a superset, and there should be a minimum rest period between exercises. It depends on the exercises themselves and the muscle groups that work. If you have basic exercises that load more muscle groups, the rest will be longer.
  2. You need to specify in advance the weight, number of repetitions, and pace of training.
  3. It is good to choose the exercises in advance and prepare the equipment so that you do not delay too much when you start training.
  4. It is good to have a few changes as possible during the workout itself, so as not to rest too much between exercises.
  5. The weight you use in the supersets should not be close to the maximum, but rather to 50-60%. Do not use too heavy weight when doing supersets, because there are not enough rest periods and you may not recover for the next set.

Supersets are suitable for you if you like to train more intensely and do not have extra time for the gym. The good thing about them is that as a bonus you get condition in addition to strength and fat burning. In most cases, it is not necessary to do intense cardio after the supersets.

Are supersets for weight loss effective?

To lose weight you need to burn more calories than you eat. Knowing this, you should keep in mind that whatever training you do, the basic rule must be followed in order to lose weight.

Supersets are effective for weight loss when done correctly. They reduce training time because there is less rest time, but you should not reduce the volume of training.

When you want to lose weight, you need to burn more calories. If you do supersets to finish your workout faster, you will probably burn fewer calories.

Supersets for weight loss are performed with more repetitions to get the most out of your workout. Because there are shorter rest intervals, the weight cannot be great, so the repetitions should be more.

It is best to train with a 15-20 repetitions range. This will allow you to shorten your workout and burn more calories at the same time.

How to include supersets for weight loss in your training program?

If you are a beginner with no experience in fitness, I do not advise you to include the supersets. In case you are intermediate, the supersets are a very good method to try.

It is best to combine supersets with basic exercises. One workout should include 1-2 basic exercises to perform in a split system (1 after another with breaks between sets of at least 1 minute). These exercises can be performed at the beginning of the workout and can be done with more weight.

Then you can include 2-3 supersets of 2 exercises each. This will reduce training time and you can exclude cardio at the end of the workout. Perform the supersets with more repetitions and minimal rest (10 seconds).

Muscle groups that you can include in supersets are good to be antagonists. Antagonists are two opposing muscle groups, such as biceps-triceps, and back-chest.

You can also combine two muscle groups that are not antagonists but are from different parts of the body. For example, front thigh-shoulder.

It is possible to include some basic exercises in the supersets, but this way you have a chance to overload yourself. Therefore, it is best for them to be at the beginning of the training and to be performed separately from the supersets.

Sample training programs with supersets for weight loss.

Workout with supersets for weight loss at the end. Suitable for intermediate and advanced.

  Week

1

Week

2

Week

3

Week

4

Week

5

1.     Day          
Squat 5X15 5X15 5X15 5X15 5X15
Barbell bench press 5X10 5X10 5X10 5X10 5X10
Biceps curl 3X15 3X15 4X15 4X15 4X20
Triceps extensions 3X15 3X15 4X15 4X15 4X20
Lateral raises 3X20 3X20 4X20 4X20 5X20
A rear shoulder on Peck-beck 3Х20 3Х20 4Х20 4Х20 4Х20
2.     Day          
Deadlift 5X10 5X10 5X10 5X10 5X10
DB incline bench 5X10 5X10 5X10 5X10 5X10
Pulldown 3X15 3X15 4X15 4X15 4X20
Chest Fly 3X20 3X20 4X20 4X20 5X20
Leg extensions          
Leg curls 3X15 3X15 4X15 4X15 4X20
3.     Day          
Front squat 5X15 5X15 5X15 5X15 5X15
Barbell row 5X10 5X10 5X10 5X10 5X10
Machine seated row 3X20 3X20 4X20 4X20 4X20
Machine chest press 3X20 3X20 4X20 4X20 5X20
Front delt raise 3X15 3X15 4X15 4X15 5X15
DB triceps extensions 3Х20 3Х20 4Х20 4Х20 4Х20
4.     Day          
Deadlift 5X10 5X10 5X10 5X10 5X10
Hip thrust 5X10 5X10 5X10 5X10 5X10
Hyperextensions 3X20 3X20 4X20 4X20 4X20
Roman chair crunches 3X20 3X30 4Х40 4Х40 4Х50
Kickbacks 3X15 3X15 4X15 4X15 5X15
DB biceps curl 3Х20 3Х20 4Х20 4Х20 4Х20

 

Training only with supersets. Suitable for beginners and intermediates.

  Week

1

Week

2

Week

3

Week

4

Week

5

1.     Day supersets          
Push-ups 3X10 3X10 4X10 4X10 4X15
Pull-downs 3X15 3X15 4X15 4X15 4X20
DB shoulder press 3X12 3X12 4X12 4X12 4X15
DB biceps curl 3X15 3X15 4X15 4X15 4X20
Overhead triceps extensions 3X20 3X20 4X20 4X20 5X20
Crunches 3Х20 3Х30 4Х20 4Х30 4Х40
2.     Day supersets          
Goblet squat 3X10 3X10 4X10 4X10 4X15
Hip thrusts 3X15 3X15 4X15 4X15 4X20
Chinese chair 3X15 3X15 4X15 4X15 4X20
Lying side leg raises 3X20 3X20 4X20 4X20 5X20
Hip abduction & hip adduction 3X15 3X15 4X15 4X15 4X20
3.     Day supersets          
Barbell row 3X15 3X15 4X15 4X15 4X20
A rear shoulder on pec-back 3X15 3X15 4X15 4X15 4X20
Machine chest press 3X20 3X20 4X20 4X20 4X20
Barbell biceps curl 3X20 3X20 4X20 4X20 5X20
Cable triceps extensions 3X15 3X15 4X15 4X15 5X15
Crunches 3Х20 3Х30 4Х20 4Х30 4Х40
4.     Day supersets          
Leg extensions 3X15 3X15 4X15 4X15 4X20
Leg curls 3X15 3X15 4X15 4X15 4X20
Hip abductions 3X20 3X20 4X20 4X20 4X20
Leg press 3X20 3X20 4X20 4X20 5X20
Leg raises 3X15 3X15 4X15 4X15 5X15
Crunches 3Х20 3Х30 4Х20 4Х30 4Х40
5.     Day giant set          
DB biceps curls 3X15 3X15 4X15 4X15 4X15
DB triceps extensions 3X15 3X15 4X15 4X15 4X20
DB lateral raises 3X12 3X12 4X12 4X12 4X15
Push-ups 3X10 3X15 4X10 4X15 4X15
DB shoulder press 3X20 3X20 4X20 4X20 5X20
DB skull crushers 3Х20 3Х30 4Х20 4Х30 4Х40

 

Supersets can be performed by anyone and can be quite effective for weight loss if performed correctly. They help to shorten, to some extent, the workout. This is quite convenient when your daily life is quite busy and you do not have much time for training.

However, to lose weight you need to be calorie deficient, otherwise, there is no method of training that can help you lose weight.

How you can calculate your calorie intake, you can learn HERE.

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