How to Use Superset Workouts & Circuit Training to Build Muscle & Burn Fat

Posted On April 7, 2020

Learn how and when to use Supersets & Circuits and which one is better for fat loss, muscle building, or both!

One of the simplest and easiest ways to create an efficient workout that builds muscle and burns fat is to use superset workouts and circuit training. They not only allow you to do more work in less time, but they also place a high demand on your cardiovascular system.

In this guide we’ll teach you:

• What supersets are
• What circuits are
• Why they are better than straight sets if you want to get ripped
• How to design supersets and circuit workouts
• When to use supersets and circuits

What is a superset?

A superset is when you perform 2 sets of exercises that work opposing or non-competing muscles, one right after the other without any rest in between.

An example of a superset using opposing muscles would be a biceps curl and a triceps extension. An example of a superset using non-competing muscles would be an upper body exercise and then a lower body exercise.

Supersets are extremely efficient because you can work two different muscle groups in half the time of doing straight sets.

What is a circuit?

A circuit is basically the same as a superset, but with three or more exercises performed back to back, without any rest until the last exercise in the circuit has been completed.

Why Supersets & Circuits are better than straight sets

With traditional straight sets, you do an exercise for however many reps and then rest. Then repeat the same exercise, and rest again until you have completed all your sets. This leads to a lot of time resting and not working.

With supersets and circuits, you perform one exercise that works one muscle group and instead of resting (and wasting time), you perform another exercise that works an entirely different muscle group immediately after.

By doing these exercises immediately after each other without rest, you allow time for the individual muscles that were just used in an exercise to recover while still creating a high energy demand and burning a ton of calories, shortening the length of the workout. This in turn means that you are able to maintain a much higher intensity level creating a metabolic
effect which leads to more fat burning.

This metabolic effect not only helps to burn a ton of calories while you exercise, but it also causes your body to burn calories at an accelerated rate for up to an additional 24-48 hours AFTER your workout. As a bonus, if you’re gaining muscle from your workouts, your increased metabolism will help you burn more calories even if you are doing nothing at all.

This is called the “Triple Fat Burning Effect”, and it’s what makes supersets and circuits the most effective method of training if your goal is to get ripped.

Exercise Order

The key to creating an effective workout using supersets or circuits is exercise order.

You want to always start with exercises that work your bigger muscle groups. These are your most “bang-for-your-buck” exercises that work multiple muscles and create a very high energy demand. By doing these exercises first, you will boost your testosterone and growth hormone levels.

Use Non-Competing Exercises

The next thing you want to do is choose non-competing exercises, meaning two exercises that do not use the same muscles. For example, an upper-body exercise (like a push-up) combined with a lower-body exercise (like a bodyweight squat), performed back to back.

You could also do it with upper-body only exercises, like dumbbell bench press (chest) and a dumbbell row (back).

If you want to do circuits, you basically just add more exercises that will be performed back to back. It’s usually best to alternate between lower body and upper body exercises for circuits.

A typical full body circuit workout looks like this:

• Exercise A: Squat
• Exercise B: Push-up
• Exercise C: Lunge
• Exercise D: Lat-Pulldown
• Exercise E: Optional Core Exercise like a Plank

Combine Multiple Circuits in One Workout

You can also combine multiple circuits in one workout to allow you to focus on different muscles. For example, if you used the circuit from above as your first circuit, you would complete 3-4 sets then move on to the next circuit.

The next circuit could focus more on your core and arm muscles since you already worked your larger muscle groups in the first circuit.

A core and arm focused circuit could look like this:

• Exercise A: Biceps Curl
• Exercise B: Bicycle Crunches
• Exercise C: Triceps Extension
• Exercise D: Side Planks

If you are short on time, you could do more than 4 exercises together.

I personally like using 4 exercises per circuit because it gives just enough time to rest the muscles while keeping the heart rate up but doesn’t have too many exercises which can lead to fatigue and a decrease in intensity.

If you are not pushing hard through each set, the workout will become more of a conditioning and endurance workout. This is fine if your goal is strictly fat loss but if you want to gain muscle, you’ll want to keep the intensity high for each set.

When to Use Supersets & When to Use Circuits

If your main goal is to build muscle, supersets are the better option. Because you are only doing two sets and then resting, you will be able to lift heavier weights at a higher intensity which is more important for muscle building.

If your goal is fat loss, then circuits are probably the better option. Because you are doing multiple sets back to back without rest, you are keeping your heart rate up for a longer period of time which burns more calories.

You also have to consider where you are working out and your access to equipment when deciding between the two. If you are in a crowded gym, you don’t want to be taking up a lot of equipment or floor space, so supersets will probably work better in this environment.

Supersets and circuits are not only the way to making the most out of your time and energy, they’re the key for getting that shredded look. Skip the straight sets and take your workout to the next level for optimal results.