All about supersets: train faster, get more results

Always feel like you want to get more out of your workout in less time? Supersets are your new secret weapon. They make your workouts more efficient, more intense, and let's be honest... a little tougher too. But don't worry: with the right approach, you'll engage more muscle groups simultaneously, accelerate your fat burning, and save yourself two hours at the gym. In this blog post, we'll delve into the world of supersets: what they are, why they work, how to do them correctly, and which Gorilla Sports gear will help you achieve this. Let's go.

What are supersets anyway?

Supersets are simply two exercises performed back-to-back without rest . Instead of set 1 → rest → set 2, you combine two exercises at once. And trust us: your muscles will feel it.

Superset vs. traditional set

Just a comparison:

  • Traditional sets: Exercise A → rest → repetition
  • Superset: Exercise A → immediately exercise B → then rest

Why is that useful?

  • You save time
  • You increase your heart rate
  • You keep the intensity high

Types of supersets

There are several ways to implement supersets:

  • Antagonistic supersets: Two opposing muscle groups (e.g. chest & back)
  • Agonistic supersets: Two exercises for the same muscle group (e.g. biceps curl + hammer curl)
  • Upper/lower supersets: Combination of upper and lower body (e.g. shoulder press + lunges)
  • Cardio + strength supersets: For example, kettlebell swings followed by squats

By varying your routines, you keep things fresh and challenging. And that keeps you motivated.

The benefits of supersets

Why would you put yourself through that extra challenge? Because the benefits add up.

Time saving

With supersets, you can almost literally halve your training time. No rest between sets means:

  • More work in less time
  • More efficient sessions, ideal for busy schedules
  • No waiting time at occupied equipment (you train even faster at home)

Higher training intensity

Supersets keep your heart rate high – your body needs to keep performing. This means:

  • Burn more calories during exercise
  • Higher afterburn effect (you burn calories even after your workout)
  • Teaching your muscles to perform under fatigue – hello progress!

Combining muscle growth and fat burning

Want to tone and strengthen? Supersets are golden. You train with enough volume to build muscle, and the pace keeps you burning fat.

For example, combine:

  • Chest presses + jumping jacks
  • Deadlifts + burpees
  • Biceps curls + mountain climbers
  • This way you combine hypertrophy and cardio into one powerful combo.

How do you cleverly apply supersets in your training?

The idea is simple, but implementing it properly requires some planning and smart choices.

Smart combinations of exercises

Choose exercises that complement each other or don't interfere with each other. For example:

  • Push/pull: dumbbell bench press + bent-over row
  • Upper/lower: shoulder press + bodyweight squats
  • Core/arms: planks + triceps kickbacks

For example, use the Green Gorilla Sports Dumbbell Set 20 kg for this – ideal for quickly switching between exercises.

Mistakes you should avoid

  • ❌ Using too heavy weights in both exercises → your technique will suffer
  • ❌ No plan → supersets without structure = chaos
  • ❌ Don't rest after the superset → your body needs some time to recover
  • Use a notebook or app to track your exercises and progress. Trust us, it'll motivate you and prevent mistakes.

Sample schedule: full body superset training

With this 3-day schedule you train every muscle group and keep it fun and challenging.

Upper body focus (day 1)

  • Superset 1: Dumbbell bench press + bent-over row – 3x10
  • Superset 2: Shoulder press + biceps curls – 3x12
  • Superset 3: Triceps dips + side plank – 3x15 sec per side

Use the Gorilla Sports Adjustable Training Bench for extra stability.

Lower body & core (day 2)

  • Superset 1: Goblet squats + kettlebell swings – 3x15
  • Superset 2: Bulgarian split squats + plank hold – 3x10 per leg
  • Superset 3: Deadlifts + leg raises – 3x12

Grab a Gorilla Sports Kettlebell and a sturdy yoga mat .

Total burn (day 3)

  • Superset 1: Push-ups + jump squats – 4x10
  • Superset 2: Dumbbell thrusters + mountain climbers – 3x15
  • Superset 3: High knees + Russian twists – 3x20 sec

This day is cardio meets strength. Fast pace, short rest, and a good sweat.

The best Gorilla Sports tools for supersets

Without good gear you won't get far – especially with supersets where pace and ease are important.

Dumbbells, kettlebells and more

For variation and progression:

Accessories that make your life easier

With the right tools, you'll get more out of your time and train more safely.

Conclusion: train smarter, not longer

Supersets are the answer to "no time" and "I want faster results." By cleverly combining exercises, you increase your training intensity, target multiple muscle groups simultaneously, and save tons of time. With the right technique and high-quality gear from Gorilla Sports, you can go all out at home or in the gym without wasting time. So... choose your weights, set your stopwatch, and go superset that thing.

Frequently Asked Questions (FAQ)

1. How much rest do you take between supersets?
After one superset (so two exercises) take 30 to 90 seconds of rest, depending on your goal.

2. Can you use supersets in every workout?
Yes, but variety remains important. Alternate with other methods like circuits or drop sets.

3. Are supersets suitable for beginners?
Absolutely! Start with lighter weights and simple combinations to ensure proper technique.

4. What if I have limited space to train?
Perfect! Supersets are ideal for small spaces. With just a few dumbbells and a mat, you can get far.

5. Can I use supersets to lose weight?
Absolutely! The high intensity and short rest periods burn a lot of calories, even after your workout.

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