Supersets for Building Muscle (12 Included)

Pair up exercises and increase your gains in the gym.

Find out which supersets for building muscle you should add to your strength program.

If you are an intermediate or advanced lifter, you probably heard of supersets. Perhaps even done some. But what are supersets, exactly?

Supersets are when you pair two or more exercises and perform them back to back with minimal rest in between them. You should only allow yourself time to change from one exercise to the other, and not take a few seconds of rest.

So which are these 12 supersets for building muscle that has been promised for free here? Well, it was first created and thought of by Jeff Cavaliere.

Supersets for Building MuscleSource: Andrea Piacquadio on Pexels

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Check out his 12 supersets for building muscle that he believes everyone should have in their strength program.

12 Supersets for Building Muscle

First, Jeff Cavaliere explains that it is common that in a busy gym you might lose a spot in one of the exercises you are super setting.

In fact, these 12 supersets for building muscle were created with those limitations in mind. Also, Cavaliere says it is a misconception that you should superset only opposing muscle groups. You can use exercises to pre-exhaust one another or even some that utilise a restorative effect to accelerate the recovery of the first movement.

Here are Cavaliere’s 12 supersets for building muscle:

  1. DB Static Bench Press into DB Gorilla Rows
  2. Wrap Around Rows into Cable Crossovers
  3. Cable Curls into Standing Overhead Cable Extensions
  4. Lying Incline Triceps Extensions into DB Spider Curls
  5. DB Reverse Lunges into DB RDL’s
  6. DB Overhead Press into DB Hip Huggers
  7. DB “L” Raises into DB Overhead Press
  8. Seated Knee Tucks into Reverse Hyperextensions
  9. Barbell Squats into Dead Arm Hangs
  10. DB Incline Bench Press into Chest-Supported Rows
  11. Straight Arm Pushdowns into Face Pulls
  12. DB Spanish Squats into Banded Kneeling Hip Thrusts

“Supersets are easily able to be incorporated into any training program if you happen to not be doing any of them at the moment. Even if you’re following a push/pull/legs split (PPL) where you are training all pushing or pulling muscles in the same workout. You just wouldn’t opt for the antagonist supersets like chest and back exercises. You would instead aim for something like the shoulder examples shown here, where back-to-back shoulder exercises are used to help you to increase the intensity of each.”

Split Squats and Lunges Masterclass

In case you are already doing supersets in your training routine, you might want to check them out and compare them with the ones shown above. According to Cavaliere, these here have built-in efficacy because of the selections and are something you will definitely want to try the next time you hit the gym.

And that was Jeff Cavaliere’s list of 12 supersets for building muscle. If you don’t know how to do one or more exercises of the ones mentioned above or want to have a full explanation of why these supersets work together, click on the video below.

VIDEO – 12 Supersets for Building Muscle

If you are serious about building muscle, you should try to improve your knowledge of fitness. We have selected below a few articles we believe you will find interesting and that will help you achieve the fitness level you are aiming for.

Check them out.

Fascia Stretch Training – What Is FST-7 Training and How To Benefit From It?

How To Force Muscle Growth – 5 Methods To Accomplish That

How to Tell If You’re Training Hard Enough?

Does Training to Failure Matter For Muscle Growth?

How to Make Muscle Gains At Every Level

Top Training Programs to Gain Size and Mass

How Hard Should You Train to Build Muscle – 5 Experts Give Their Answer

Junk Volume Weight Training – What is it and Why Must You Avoid it

2 Most Intense Sets For Muscle Growth – NOT FOR BEGINNERS

Does Super Slow Training Produce Super Fast Gains?

What To Eat Before, During, and After a Workout

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