How to Use Supersets, Trisets, & Giant Sets for Muscle Growth

In this video, we wrap up our series with Redcon1 Trainer Joe Bennett (aka The Hypertrophy Coach) by getting his thoughts on supersets, trisets, and giant sets.

In his quick breakdown, Joe provides a couple of ways he likes to incorporate these intensity techniques into his clients’ workouts.

The first step into adding any of these into your workout programs is understanding your goal and why you’re using them to attain your goal.

For example, if your goal is fat loss, you’ll want to use as many muscles as possible in your workouts and as often as you can safely recover from it. That’s why beginners can see a lot of success performing total body training or upper/lower and push/pull splits.

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When you’re starting out, your form tends to be a limiting factor and forces you to use less weight – making it easier to recover from your workouts. This is the perfect opportunity to pair antagonist muscle groups together in a superset, triset, or giant set.

If your goal is more along the lines of building muscle and you’re using supersets to target the same body part, it’s wise to pair two movements that train different ranges of motion. For example, if you’re trying to do a bicep superset, it’d be smart to pair high pulley cable curls with incline dumbbell curls.

That way you’re targeting different heads of the bicep instead of doing two exercises that are practically the same.

In terms of giant sets and trisets, Joe recommends reserving those strictly for weight loss when your goal is maximizing the amount of output you’re trying to achieve during your workouts. If you’re interested in applying these to a body part split, you should be in the top percentage of advanced athletes.

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