Bicep / Chest / Circuit Training

Use Supersets to Build Muscle and Burn Fat Faster

One of the biggest reasons you reach a plateau in your workout is that you are doing the same thing over and over again. Every time you put a new stress load on your body, your muscles get slightly damaged. Then, during the rest time after your workout, they rebuild and become even stronger, so they will be better equipped to handle that particular stress should it be encountered again.

When you perform the same routine day in and day out, your body gets used to the stress and no longer sees a reason to adapt and grow any stronger. This is when you stop noticing changes in your strength, quickness and size.

To overcome this problem, you need to constantly find new ways to shock your system and send it into a state of repair. A great way to do that is with supersets.
what are supersets?
Supersets are essentially two exercises performed back to back that target opposing muscle groups, namely one agonist and one antagonist muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back.

They are also different from normal sets as you don’t rest between exercises, whereas you would normally take around 90 seconds rest between sets.

why should you do them?
Supersets are a great technique for plateau busting and for sparking your motivation to keep training. Often, when you force yourself to perform the same workouts over and over, you no longer have the burning desire to make it to every planned workout session. By changing your routine, you will find yourself excited again and actually looking forward to pushing your body past its limits.

Supersets are also a great technique for increasing muscle size, as they boost the release of anabolic hormones like testosterone, which is responsible for muscle growth. In addition, you will reduce the amount of time you spend in the gym, as you will be working two muscle groups within the same set.

Another great benefit for those who train at home or on the road is that you don’t need really heavy weights; you can push your muscles to their limits with lighter weights, which means that you can still have a great workout with minimal equipment.

However, supersets aren’t the best technique if you are exclusively looking to increase your strength. The reasoning behind this is simple: Since it is a higher-intensity workout, you will not be able to lift as much weight as you would if you were doing regular sets with longer rest periods, translating into a lesser pure strength gain.

Also, when performing supersets, it’s a good idea to focus only on two opposing muscle groups, while maintaining your normal workout for the rest of your body. This will allow you to hit those particular muscles harder without overstressing all your muscles.

A good approach is to focus on a given muscle group for a period of 2 to 4 weeks before switching to a new group. After you’ve hit all the muscles you would like to with this technique, take a few weeks off and return to a straight set workout plan for another 2 to 4 weeks. This will allow all your muscles to fully recover from the supersets before you hit them again, working them into your routine as you did when you started.

During the workout itself, perform your 2 exercises back to back with no rest period, and after the whole set is completed, take a 60- to 90-second rest period.

Start off performing 2 to 3 sets of 8 to 10 reps for each exercise, and 2 different exercises for each muscle. As you advance, you can increase your sets to 3 to 4 total, and start performing 3 different exercises per muscle.

Note: this dose not really work well with abs. For abs, Make sure you try out my new 6 pack / Fat burning workout too!

Download the The Workout and Diet plan for FREE from my FaceBook page (make sure to “like” it!) This FREE Link will be taken down in a few DAYS! so act now!!!

For best results, make sure you follow a good total body routine and diet (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.



Brandon Carter A.K.A “The Class Warfare War Hero


24 thoughts on “Use Supersets to Build Muscle and Burn Fat Faster

  1. I really appreciate you taking out your own time writing articles and making videos. Your workouts have helped a lot especially the ABS workout. Even though I’ve got a layer of fat on my belly you can still make out the shape of the ABS. The Internet is filled with all sorts of stuff but I only use your workouts.

    Much love

  2. my biggest problem with doing supersets is that in a crowded gym, it’s hard to use more than one piece of equipment. using dumbbells is sometimes the only option (if no one has the weights you need).

    • Lol, thats why I advocate working out at home!!!! But if you o to the gym in the morning, that won’t be as much of a problem…. But the hot chicks are in the gym after work. It’s a triad off

      • yeah. I only have my lunch hour to work out, though, so I don’t have that option. appreciate your workout vids. keep em coming. do you recommend a diet like the paleo diet or anything?

  3. Brandon, great work out routines. As a hardgainer I have been training for many many years (over 10) and been through many programs and yours is one of the best. I use it to maintain, now that I have put on pounds and to vary my routines. Is there a way to download your videos so I can put them on my iPod?

    • Thats whats up man! thanks and congrats!!! when you download my full program, it comes with over 50 HD video. once they are are on your comp, you can put then on your iPod and / or any smart phone! let me know how that works for you homie

  4. I agree man. Super sets are way effective and efficient. I am curious tho, what program did you to edit the 15 mins abs video? I dig the blog man! I’m trying to get up there with you!

  5. Brandon,

    Super sets are a great technique if you want to shave a few minutes off your workout. I like to make the first exercise an upper body movement (e.g. pushups) and then go into a lower body exercise (e.g. jump squats).

    One of the major reasons people get in a training rut, and fizzle out soon after, is usually because they don’t step outside of the box and add in new elements to a routine.

    I like to make every routine different than the last one. Even if the exercises might be the same sometimes, I use them in different progressions.


  6. Hey Brandon…You’re the damn man! So many articles online and sometimes it can get so confusing because everyone wants to sound like experts. But you explain your training methods into such simple details that it’s quite rewarding to finally hear it from somebody who knows exactly what they are talking about…and your results don’t lie! I work out from home with weights, and at the beginning I was stuck in the same routine and worried about how else to incorporate different routines. But you have opened my eyes to different routines that are very effective. Thanks and keep up the great work! I always look forward to your posts

  7. Hey brandon ur workouts are great bro..i see myself buking up alot and seeing lots of defenition but im still haveing a hard time with dropping weight…do u have any suggestions ???

  8. Yo brandon you’re the man! Been using your blog,videos etc for a while now and just wondered if you could help me. I’m a hardgainer but I managed to put on a stone somehow. However I got ill and lost it within a week and I can’t get it back! Any tips on gaining weight? Cheers man, love from the UK

  9. hey brandon ur doing an excellent job by posting all ur videos and posts..i have got one problem,i need to lose my belly fat as fast as possible.which is the best home exercise,as i cannot go to gym.please help me out..

  10. Brandon,

    It has all been said before that there is a lot of stuff out there on workouts and building muscle but, this is not throw rocks at anybody else, as everyone has his own approach of teaching yours is by far the best one ! Congrats on that one mate.

    Now, my question for you is; for what reason did you started with power training? as power training for boxing or power training for football is a whole different kinda workout witch results in a kinda different shape…true? (Arnold S. is big but can’t run a marathon)

    I am 30 years old i have a body-type between ectomorph and mesomorph i’m working on building more muscle and get them lined on my body like yourself but, i would like to combine this with running,
    what is my approach here on my workouts ??

    Thanks in advance!
    Keep it up mate, love it 😉

    From Belgium

  11. Hey Brandom I was wandering how to get my left side of my chest even with my right side, cause my left is smaller and it doesn’t seem like its building up whenever I workout or try to muscle it up.

  12. hi brandon, i bought a full workout video, i understand almost everything, but i can’t figure out how often i should do 6 pack exercises? and one more question: which workout plan i should follow, 3 day or 5 day? should i do biceps and triceps at same day or it’s better to tile push and pull workouts different day-s??

    THANK you and sorry for my english, i’m from Georgia

  13. Hey Brandon I really like your videos man I dnt think there’s anybody out there that can actually make videos as good and helpful than yours, I really had learned a lot from them, but I have one question. I usually have a diet during the week but I have a cheat day, what do you think about cheat days? And do you recommend them?

  14. hey man i dnt understand sumthing, u said wen u do supersets ur muscles get bigger but u dont get stronger, how is that possible and wats the difference between strength training and muscle building then

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