3 Superset Workouts For Additional Muscle and Conditioning


Drop Sets vs Normal Sets for Muscle Growth

Video taken from the channel: Jeremy Ethier


Straight Sets vs Super Sets for Building Muscle

Video taken from the channel: RedDeltaProject


Powerbuilding Metabolic Conditioning Better Than Treadmill Cardio

Video taken from the channel: Blue Star Nutraceuticals


Kettlebell Workout For Muscle Growth, Fat Loss and Conditioning

Video taken from the channel: Funk Roberts


Metabolic SuperSets Strength and Cardio Workout

Video taken from the channel: Funk Roberts


Superset Workouts: Do Supersets Build Muscle?

Video taken from the channel: Sean Nalewanyj


How to PROPERLY Use Supersets to Maximize Growth (3 Science-Based Tips)

Video taken from the channel: Jeremy Ethier

Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. For building muscle, do 3 to 5 sets of 8 to 12 reps with 30 to 60 seconds of rest between each superset. For cardio endurance, do 2 to 3 sets of 10 to 20 reps with limited rest. Superset 1: Romanian Deadlifts and Front Squats This traditional superset combines two of the most effective compound moves for your lower body. In the strength and conditioning world, antagonist supersets were popularised by Charles Poliquin and Ian King in the early 1990s as a superior way to build strength and muscular balance.

At U.P., antagonist supersets provide a more bang-for-your-buck alternative to straight sets, allowing us to get more work done in the hour we have with our. BOXROX – Competitive Fitness Magazine is the world’s biggest online magazine for fans of CrossFit® and functional fitness. With 1,000,000+ readers and 5,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community.

The magazine and its 250+ contributors. Superset 3: Three rounds of 12 reps each Machine leg extension Machine hamstring curl. Superset 4: Three rounds of 12 reps each Split squat Single leg kettlebell deadlift.

When to Superset. The main reasons for using supersets are to build muscle, increase muscular endurance, and to save time. And whereas on days 2 and 3 the program calls for four supersets, days 1 and 4 employ only three each, so as not to overtrain the shoulders. Week 3. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll be pairing three exercises in a back-to-back-to-back fashion without rest, referred to as a triset. 3. Supersets.

Supersets are included in many strength training programs to add more total work (also known as volume). In a superset, you complete all the prescribed reps of two exercises back-to. Superset #1The Biceps Peak Producer. Alternating DB Hammer Curl/90 Degree BB Preacher Curl: 3 x 7-9 each Why Do It: If the goal is to increase the peal on the biceps, the only real way to do so is by building the brachialis muscle, which lies underneath.

This superset utilizes two movements that put the biceps in a weaker position for elbow flexion, causing the brachialis to. When you perform two exercises back-to-back with no rest in between, you are executing an effective and efficient training technique known as supersetting. You can superset any two exercises, but when you select moves that hit opposing muscle groups — such as biceps and triceps, quads and hamstrings or, in this case, abs and lower back. Superset 3: Cable hammer curl with rope / Triceps push-down with rope. 4 sets of 15 reps.

Hammer curls and rope push-downs are fantastic arm finishers. Albonetti recommends increasing the reps and shortening the rest time to supercharge your pump.

List of related literature:

To achieve a whole-body workout in each session, perform eight–ten exercises in each workout that will train the major muscle groups across the whole body, by including three–four upper body exercises, three–four lower body exercises, and at least two core body exercises from the options presented.

“CSIRO Protein Plus” by Jane Bowen, Grant Brinkworth, Genevieve James-Martin
from CSIRO Protein Plus
by Jane Bowen, Grant Brinkworth, Genevieve James-Martin
Pan Macmillan Australia, 2019

Trying to do all of this work in one workout would be a killer, especially since some of the same muscles are involved in training different body parts, and if these muscles get too tired and don’t have

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

• liff weights three times a week • do two to three sets for each muscle group • do eight to twelve reps in a full-body circuit The workout philosophy is exactly the same whether you are using free weights or machines.

“The Athlete's Way: Training Your Mind and Body to Experience the Joy of Exercise” by Christopher Bergland
from The Athlete’s Way: Training Your Mind and Body to Experience the Joy of Exercise
by Christopher Bergland
St. Martin’s Publishing Group, 2010

Single exercise (three sets of 10 to 12 repetitions) for each muscle group, two workouts weekly.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Strength gains, however, appear to be fully achieved with just one set per day in previously untrained people.14 People should select a variety of exercises that tax most or all of the major muscle groups of the upper body, trunk, and lower body.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

include 8 to 10 separate exercises (with 8 to 12 repetitions of each) focusing on all major muscle groups and that are performed 2 to 3 days per week.

“Williams' Basic Nutrition & Diet Therapy E-Book” by Staci Nix McIntosh
from Williams’ Basic Nutrition & Diet Therapy E-Book
by Staci Nix McIntosh
Elsevier Health Sciences, 2016

Strength Routine: On Days 1 and 7, complete 3 sets of 8–12 reps per exercise before moving on to the next move.

“Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever” by Strauss Zelnick
from Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever
by Strauss Zelnick
Galvanized Media, 2018

Still others prefer to divide their body into three workouts: back and biceps; chest and triceps; shoulders, leg, and abs.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

One of these is to arrange core exercises, then assistance exercises.164 Another method is to arrange large muscle groups and then small muscle groups.165–167 Yet another method, which allows the individual to recover more fully between exercises, is to alternate upper body with lower body exercises.

“Total Burn Care: Expert Consult Online” by David N. Herndon
from Total Burn Care: Expert Consult Online
by David N. Herndon
Elsevier Health Sciences UK, 2012

Do 4 or 5 sets of each of these four exercises, keeping in mind:

“Lose Weight Here: The Metabolic Secret to Target Stubborn Fat and Fix Your Problem Areas” by Jade Teta, Keoni Teta
from Lose Weight Here: The Metabolic Secret to Target Stubborn Fat and Fix Your Problem Areas
by Jade Teta, Keoni Teta
Potter/Ten Speed/Harmony/Rodale, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • do both dropsets and normal sets. do normal sets one day then next day that you work that body part do dropsets. one week heavy lifting reps of 5-7 then next week 12+ and dropsets thank me later

  • I personally find supersets most useful towards the end of my workout with isolation/assistance movements. For example, my upper arms definitely get their fair share of stress after doing heavy presses and rows, but I often like to supplement my workouts off with a finishing superset of curls and pushdowns, or lateral raises and face pulls, for example, with a reasonable, but not too heavy weight for reps. I get a nice pump and some extra supplemental work after my “main” work is done.

  • Im a superset lover ��
    Chest + back
    Shoulder + bicep
    Leg + tricep

    I could train two times each muscle group a week and not spending too long in the gym. Total volume still enough.

  • Straight sets works better for me but something that makes me doubt is that processors in computers always benefits from more cores. 1 single cpu core never did the job that great. So I keep wondering if straight sets is the way to go or not

  • am 45 lot of old injuries at knees shoulders back etc for various reasons. i swim and do regular fitness free body exercises and some weights but i ll try this if well done can be ok

  • Jeremy what if you use trisets with agonist antagonist then unreleated muscle group like chest, back, calves then you don’t need to take rest between sets

  • Sometimes I’m amazed at how much research there is on exercise. It’s mind blowing how many studies on different aspects of workouts and nutrition have been conducted. I can’t help but wonder how much of that time, however, could have been spent researching things which we still know so little about today, like psychedelic mushrooms our the impacts or actions have on the environment.

  • So it would be like doing one set of bicep curls, resting, then one set of tricep extensions, resting, then going back and forth until you have done the amount of sets needed for each muscle?

  • Been doing this superset training for years now, ive learned it from arnolds bible way back, training that way with high intensity makes your burn more fat, thats one of the main reasons i stay lean (6%bf year round) without killing my self,. Great vid, super important info, thats been for so long but people seemed to get confused, thats the real deal if you want to look lean and train much faster. Jeremy whats your bf, weight and height?

  • what if I do superset only on my last exercise of each muscle groups I perform on the day. For me it just helps to give me that burnout satisfying feeling and I feel like I burn much more calories.

  • I’ve gotten gr8 results using em as well as dropsetting. Sometimes I’ll combine em. Got to do at least 1-2 of each. Every now & then triset or giant set. Whether I’m mixing a compound or an isolation or just working the same muscle in a different way & I’ll switch the order of the superset when the set changes. Great pump, makes things go by quicker, intense & I did a good amount of vol in a shorter time. I never really mix the pulling/pushing or upper/lower.

  • Hey Jeremy! What would you do as supprrset with pistol squats? Thanks a lot for your channel!
    If interested see my workout i setted up with help thanks to your vidéos…

    Pistol squat
    60 sec rest
    Single leg curl
    60 sec rest
    x3 / max reps

    Chin up
    60 sec rest
    Chest dips
    60 sec rest
    x3 / max reps

    Upper chest pushups
    60 sec rest
    Romanian row
    60 sec rest
    x3 / max rep

    Biceps curl
    30 sec rest
    Lying triceps curl
    30 sec rest
    x3 / 8-10 reps

  • Failure should be when you start to lose form, instead of using bad form for the last few reps. If you were to follow that rule, i dont think dropsets hinder performance for the next day. Still would not do this with compound movements.

  • exactly what I’ve been looking for with my fat ass out of shame damn self. I just need to find enough motivation to make it to the gym in the mornings. Something always on m way damn! I really hate this knee injury for setting me back 3 damn years of my fitness goals. I was obsessed now I can’t even face starting again…

  • I like your videos man you good whats the best way to combine the muscles to work out example i do back and biceps chets and triceps abbs and shoulders then legs is that ok?

  • Alternatives to the med ball slams?? Maybe hitting a tire with a sledge hammer?? I dont have a med ball available to me nor could i get one anytime soon..

  • I’ve been training 4x a week using drop sets EXCLUSIVELY for the last 3 years. Here is the result: best shape of my life! I’m 6’2, 225, don’t do cardio (no need when you train like a beast 4 times a week…) and I have my heart rate is 47 bpm… So forget your studies about recovery and shit and just go for it! Definitely hard core training but you gotta train the way you wanna look!! Drop sets or super sets are the only ways to train efficiently when you’re natty

  • I don’t agree, if you lift big weights and superset big weights your getting stronger and fitter, and I superset each body part every day, just doing 10 reps bores the hell out of me, I do 3 different exercise 12 rep x 3, 36 rep in one set and x that by 5 equal 180 rep per session every day and then 50 press ups then 35 twice, and every one is doing it at my gym you getting a quick results

  • I like your stuff a lot. Thanks for the new ideas to keep my workouts fresh and interesting. Thank you for taking the time to share this stuff brother.

  • Your body is the best reason that we should listen to you and follow your example! Love your vids! Thanks for making them! [those burpees are A KILLER! BTW 45# for all? can’t see the weight on some of them you’re too fast]

  • Most of my gains came from consuming more protein and carbs. About 0.8 grams X body weight. I started tracking my meats on a food scale. Made a difference.

  • My favourite finisher for years!
    Thank you Funk. Yours is my favourite fitness channel and you are simply the best trainer I’ve seen.

  • These results are not really how to actually perform drop sets though…. you don’t lift heavy on 1 set and then lighter for set 2 and 3. For example you lift a heavy for 5 reps then lower the weight and lift lighter for 8 reps then rest for 5 mins…. thats 1 set. you repeat for set 2 and set 3. By doing this you increase the intensity of the workout. This can be applied to legs too not just arms…. you will lift more weight in the long run.

  • Do you think you can do the rope slams we don’t have a medicine ball at all of our locations. Great workout. New subscriber ����������

  • This is an incredible workout. Tried it out today in the gym. Muscle were feeling nicely sore afterwards and I was sweating profusely throughout.

  • Dave Draper recommends supersetting to build muscle and he’s much more accomplished than you. It has worked for me. I’m sure you never tried them and just parrot advice that you have read somewhere else.

  • I have 3 pairs of dumbbells and each dumbbell weighs 22 lb, 14lb and 9lb respectively.. In such case which dumbbells should I pick for 1st set and which one should I pick for last set.. Anyone can help?

  • Thats Big BS.. Supersets were used to get lean in a range of 8-10.. used to gain lean muscle in a range of 5-8 and was pre dominant til into the ninties.. Of course nowadays everyone does it with simply using large amounts of Winnie, GH, using Clen and DNP and claiming natty on youtube….

  • i also doing supersets recently, but with 3 exercises targeting 3 muscles = 1 biceps, 1 triceps and 1 shoulder exercise
    that staggered rest period sounds interesting, even though i can’t see how 4:41 makes 3 minutes except youi’re doing that exercise for 1 minute (what i can’t really think of to do)

  • Hi Jeremy. I really appreciate your videos. Congratulations on your success with your programs. I am working on bulking for the next few months and have limited time to work out during some weekdays. What frequency would you recommend for paired sets of Chest press/low row? I am 45 and have been trying to do 2 days of 9 working sets each plus biceps/triceps for 4 sets each?

  • Wow awesome and very informative indeed. I came to know about Kettlebell usage for the first time today. Few days ago, i saw this kettlebell at some Excersize equipment shop and i was wondered what was that and what usage?
    Thanks a lot. I will bring this in few days and start working it out.

  • The summary of pretty much every “debate” in general fitness is two sides talking past each other and ignoring specific applications of the other side because the presenters are ideologically beholden to a particular tool or method. You do a good job presenting the answer that most of us should be listening tothat both sides have a truth, but not a monopoly thereof.

    My workout has four phases that I tend to mingle. Warmup, main training, practice time, and cool down. I tend to prefer kettlebell flows and bodyweight training with straight sets in the warmup. My main training is most frequently supersets or circuits of kettlebell training, though I do like phases of straight sets. Practice time is always straight sets to focus on new movements. Cooldown is a few movements of stretching with tensionkettlebell windmills and arm bars, and a few yoga poses, as well as a few weighted carries. I’d consider those to be straight sets. So supersets and straight sets have different applications even within a workout.

  • I feel that there is something to add, that is directly relevant to your last point, namely doing “roughly the same” amount of work: When you superset more than two exercises, you can actually have MORE rest between sets for one respective muscle group and as a consequence do more total volume, even if you keep the number of sets the same. Say you superset 4 Exercises and take a total of 2 minutes per set. This gives you more than 7 minutes rest time between sets. This way you can take every set a little bit closer to failure without too much interference on subsequent sets. You could of course take a 7 minute break between sets with straight sets, but you will take ages for your workout…

  • There is too much info out there for me to make a decision on what works for me. Everyone has such good info, it’s just overload for a beginner like me. Thank you for your efforts that broke this down though.

  • Hey Sean, just wondering if super setting biceps and triceps together would be ok since there isnt much heavy lifting involved? Many of the programs that I find that have arm days always superset the tricep and bicep exercises together. Is doing this ok?

  • can someone explain the benefits and negatives for the opposites of dropsets. meaning that you increase the weight each set instead of decreasing.

  • The best results I’ve had we’re doing 3 sets of drop sets not 3 sets going down in weight, meaning starting with a heavy weight and when you cant pick that weight up, pick up a lighter weight till failure, and that’s one set, do 3

  • Funk this is a sic workout and just what I’m looking for. Looking to rip up while sustaining lean muscle. Any recommendations brah?

  • What if it’s Normal weight (30pds) to dropset (15pds) and then again do rotations until incredibly fatigued? I usually do this if I have more than 2 hours for a session. It’s great, but idk if there’s difference?

  • Now that’s Money! When he combines calisthenics with power weight lifts attacking so much types of muscle fibers and addressing more intensive anaerobic exercise Its a Sprint and then another Sprint to bring lean and swole.

  • hello i dont understand ”4 rounds”. because of you wrote 3 reps for each super sets. when we finish the 3 reps for each super set is this 1 round?

  • 1. Superset muscles that dont’ interfere with each other 0:52
    2. Use staggered rest periods 3:46
    3. Avoid supersets on taxing movements 3:00

  • Another thing, there is no need to generalize a workout when everyone is different. For instance, if my goal was muscle growth, I could still use a superset for the simple reason of periodization and to prevent stagnation.

  • If you train your biceps and then pecs, without rest, that’s a compound set not superset. The idea of superset is to train agonist and antagonist muscles together to create an increase in blood flow. That’s not something you get from a compound set.

  • You do understand that if you rest between sets its not a superset?! Also its not all about researches, there is something called experience and learning from it. You need more experience and less reading of tons of researches that are full of flaws.

  • I mostly workout from home inbetween work and classes so for my rest between sets I’ll run downstairs and put my laundry in then high knee up the 3 flights of stairs ���� back to work, time to rest switch laundry to the dryer, lunge back up the stairs���� finish out my workout with the laundry on my back back up the stairs as fast i can lol

  • Was going good at this til I reached the bent over rows then hit struggle street. After I watched again I realised I should of has 2 min rest between super sets not just 30 secs.

  • actually you dont know what is look like?!!
    bcoz when you workout in each set using five different weight and first repeat the heavy and reduce the weight until reaching the light dambel and i repeat it for 3 sets like that i could promise you in a few months you cant belive how your body change

  • Hi Jeremy thanks for the video. Tried the antagonist superset and it definitely increases my volume when training bench press barbell rows and bicep curl tricep pushdown.

  • Drop sets are great. But to make them more sustainable I do this

    First set (after 1-2 warm up sets) I do my top weight for 6-10 reps then I drop the weight down while resting 10-15 secs then do another 6-10 reps.

    After a 2 minute rest, I go back to my top weight that I used on the first set (or may have to use slightly less weight due to the fatigue) and repeat what I did before, a main set followed by a drop set. So, I’m really doing 2 sets in one on both sets instead of doing the usual 4 sets done in the regular fashion. This is a great way to really get to all those muscle fibres plus you get a 2 min break in between which allows you to recover and do a second set with your top weight. It’s more sustainable too then doing 3 drop sets in one go which does work but is high in intensity which can lead to burn out. Doing the way I do it still gives you the results without burning yourself out.

  • I was up to this video never convinced so easily to subscribe to a channel (after just 1 video). Referencing studies in a smart and not over the top way, yet efficiently explaining them plus perfect visualization for the exercise information. Chapo!

  • Wow this was boring af. Mono tone. Science crap blah blah blah. Don’t do supersets that are some muscle group. bullshit. Bruh just learn and apply and if it doesn’t work for u don’t do it. Boring ass video

  • Hey YouTubers, have you heard about Elite Muscle Formula? (look it up on Google) You will find out about the serious crimes we commit against ourselves. With Elite Muscle Formula, you will discover how to build muscle fast.

  • Yes There is literally no hypertrophy benefit whatsoever to doing 2 sets back to back as opposed to having a standard rest time.

  • U shouldn’t have even made this video. Everyone is different, I got extremely fast results and look the best I have in my life implementing super sets and drop sets to my routine.

  • Track Cyclists and Long Track Speed are leg monsters and their workout is Time Under Pressure to Failure……which is similar to Drop Sets

    Drop Sets are less likely to tear muscle so recovery is faster

    I train Full Body (w/drops) 6 days per week…..with a new muscle group daily to heavy drop set to failure

    So 60% of max weight high reps (20 to 40 reps) on 8/10 exercises than 2/10 exercises is 90% of Ma for low reps to failure…..The two heavy exercises would be unique daily upper body and unique daily lower body

    One day might be glutes and back or chest and hammys or biceps and quads

    3X per week for Intervals
    5X per week Abs

  • 4:00 isn’t anyone gonna praise that old dude in the background as soon as he saw Jeremy struggling to push the weight back up, he was coming to help him, but Jeremy edited it out ✌️����❤️����

  • So you say that agonist-antagonist helps you get stronger compared to regular supersets, but does it build endurance as much as regular supersets? What if you alternate superset types each week?

    I’ve been doing abs in between every superset and I do that everyday. And what about putting a variation on each superset? Like doing fixed machines, free weights and then cable machines?

  • What’s your opinion on drop sets? Comment below! Also, don’t forget to give me a follow on Instagram ( https://www.instagram.com/jeremyethier/ ) to stay updated thanks for the support everyone!!

  • Great video format bro. I’ve seen a lot of kettle bell videos and yours are the best and I’m happy I finally found someone who is fun to watch and to the point.

  • Funk….your workouts and training tips have put me in the best shape of my life! Still going hard at 47, and feeling like I am in my 20’s. Thanks brother for everything….I will definitely try this latest one!

  • Hi Funk, I train 4 times a week and change it up every 5 to 6 weeks. Was thinking of trying this one….would you say do it twice a week with one weight session circuit in between?

  • I’ve never seen someone do kb swings like that. Your arms aren’t extended and the kb doesn’t go get high. Is there any reason for this?

  • but,superset increase the blood flow in a particular area and blood carry all the Amino’s which help in muscle growth. I think superset is effective for muscle growth.

  • Hi, when doing upper body supersets one day do you give 1 day rest before doing them again or do you do them each day? Wasn’t sure if you can or should do supersets both upper and lower body in same day. Thanks

  • Thank the cosmos for Funk Roberts, I’m a 46 yr old Dad and I’ve been struggling to keep fit, these workouts are an absolute joy, tough and rewarding, thank you!

  • drop sets after heavy compounds which take forever to do in the gym. aint got fucking time for bicep isolation and tricep isolation and abs all this and that

  • Are doing a set amount of normal sets then throwing in the last set as a drop set a good strategy? Personally i’ve had some success with it.

  • Hey Funk! love the videos! Im new to this work out thing and lately ive only been doing cardio. I used to weigh 305lbs(april 15) and now i weigh 275(aug. 24). My question is, when is the right time to start hitting the gym for lifting? Or strength training? I mean is it advisable to start doing the work out in this video now? Or should i shed off more weight through cardio ONLY?

    To Everyone, feel free to give me tips too! Thanks you!
    time for a little change

  • Fuuuuuuuuuuuuck. After two years i finaly know if supersets during bulking is a good or bad idea. Fucking hell. Why did it take so long

  • Hey Sean. Very helpfull stuff! At the moment I only do weight training, and I want to mix cardio in it as well but not at the expense of my build up muscles. When should I do cardio? Can I do them on restdays?

  • Hey I use your men over 40 kettlebell workout and I am a 35 year old female female. Just thought I’d let you know it’s helping me get into great shape so saying it was specifically for men over 40 might limit the amount of people who try it. It’s working great for me!

  • Sean, what’s your thought on pyramiding the weight up a small amount each set and letting the reps go down? Example Dumbbell curls 4 sets of decreasing reps 12, 10, 8, 6 – with the weight range increasing by say 10kg, 12.5kg, 15,kg, 17.5kg each set (I’m from u.k. so more used to Kilograms rather than pounds but hopefully you get the idea)

  • haha…everyone says different things. And all of them are highly respected in the bodybuilding community as well as backed by their own scientific research. I guess its true that bodybuilding is broscience

  • what about if you do say bench then straight after you do rows THEN rest 3-5 mins and repeat for 3 sets instead of resting 1 minute between each exercise?

  • Love the way this guy speaks in his videos, straight to the point and no messing about going off in mad directions that have nothing to do with the topic and using stupid fx in their videos.

  • I hate to be that guy but the only thing I would say is be careful not to let your knee hit the ground on those lunges… other than that great video

  • Great tips with some good logical explanation to it. I’ve always questioned the usefulness of super-setting since it just points in the opposite direction of traditional mechanisms of hypertrophy. I think drop-sets can MAYBE really step up the metabolic stress part of hypertrophy but it would massively sacrifice overload.

    Just subbed.

  • Can this be applied to a push-pull split? I feel like this only applies to people who do arms on the same day. or chest and back on the same day

  • Hey Matt, I feel like if I were to stop exercising for months or possibly years I would be able to go right back on day one and start suddenly doing the same amount of reps and just exercising the same way I have been. So, this may be a stupid question, is exercise a waste of my time?

  • I would like to thank you, sir. Thanks to you and one other Youtuber, I have been looking forward going to the gym, I have been at it 6 weeks now without a cheatday exept today. I have learned so much from your videos, but I have yet learned to memories every exercises:P

  • I think supersetting agonist-antagonist muscles are ideal. Keep intensity up, don’t fatigue adjacent muscles by doing similar exercises, and give worked muscles a nice rest due to active insufficiency. So superset vertical push with vertical pull, horizontal press with horizontal pull, etc. I skip this approach for legs and other already intense exercises though, like farmers walks, as they’re just too demanding.

  • so u get all people mad in the gym holding all machine’s and rest way to long haha, i do that only on arms rest is to demanding in a full gym

  • Supersets/dropsets imo are good for extra pump, that’s where it ends. You create a bit of extra inflammation and lactic acid buildup in the muscle, but that’s so temporary that to my feeling it can’t really have a significant effect on longterm growth.

  • Great workout! my first workout was today, started with Turkish get-ups, then this workout, attempted to do two sets of each workout, was short of breath and it took me 30-40 minutes to complete. great workout. I substitute with dumbbells for some of the workout since it was difficult to do on my 35lb kettlebell. Will report in 3 months for progress. My weight is 172lb, goal is to get more toned and hopefully drop to the low 160s range. I am not trying to bulk-up (this is great cardio workout with weight resistance, probably the best workout I did thus far, ever!)

  • i swear everythign comes out this dude mouth is pure gold. i iwish i knew this when i started lifting. i was so stupid doing super set, drop set, giant set, changing exercises every day, every time. didn’t gain much! waste of time!

  • Thank god I found this haha I sweated so much during my superset and dropset workout and since I have probably no endurance I was breathing super heavy felt a little of puking and sweating everywhere

  • I’m 49 years old and I do boxing as a workout any training strength training that I could do functional training that’s not that long but effective for boxing that you recommend.

  • Agonist Antagonist pairings are amazing imo. Rest a bit longer so you won’t compromise performance if you have to or are new to this style of training, plus you get some conditioning from performing them A1-A2, B1-B2 etc.. Have an awesome day!

  • Awesome Funk Roberts, cause I just came from an “Athlean X” video with 1 mill. views where the dude said no HIIT in between weight lifting sets, BS to that, cause Funk Roberts has what matters a lot in excersise, and that’s intensity. And so many youtubers rip on “crossfit”, but the crossfit gym I occasionally attend promotes HIIT in between our strength training sets.

  • Should I follow 12 rep range per set for bodyweight workout? Some people superset it up to 50 -100 reps or more, what do you think? Is that necessary?

  • You have just shared a wonderful concept. You have mixed Compound movements with HIIT. Well done. I’ll try this in my Cardio days.

  • I do it the other way. I start with little weight, and scale up. Why? Because it gives my body time to warm up and reduce potential damage

  • What if you do unilateral training and say if you finish on your left side and went on to bilateral movements on your next exercises your left side would be more fatigued than your right side because your right side already started getting rested as you were finishing off with yout left side

  • I’m doing antagonist supersets for a couple of weeks like Dips/Pull-Ups, Body rows/Push-Ups and more.. i think it’s great system of building workouts.. I’m student so i don’t have much time for working out. It was one of reasons why i began with supersets..
    My experience with supersets is more work in less time, it’s very useful for busy people.
    You feel more tired, more destroyed because you’re fighting with your condition.. It will make you more athletic.

  • This guy isn’t a fan of supersets or dropsets and his opinion seems biased, but the fact is, they work very well if applied correctly. I totally agree that the idea of opposing-muscle supersets are practically not ideal. However, same muscle supersets are a great way to get in a higher variety of exercises and recruit a larger number of fibres, without actually increasing the volume. Dropsets basically work in a similar way, you’d typically sacrifice a workset for a dropset or two instead and a dropset will recruit a greater number of fibres and motor units than simply performing another workset, which is ideal for hypertrophy when performed to failure.

    Supersets don’t have to take up a lot of equipment either for example, supersetting skullcrushers with CGBP, or barbell overhead extensions with OHPs, are both great for tricep development. On a cable machine, you could perform overhead cable extensions, hit failure, have your partner move the pivot higher while you change the pin on the weights and then hit a set of tricep pushdowns. You could also, for lats, peform pulldowns and then superset them with straight-arm pulldowns on the same machine, or even wide grip pulldowns and then as you hit failure, make the set easier by narrowing and reversing your grip. Keep a pair of dumbbells handy and superset bench press with flyes.
    You’ve just gotta get creative, plenty of same-muscle supersets to be done without hogging 2 or more pieces of equipment.

  • Here is what i do and i’ve seen significant GAINZ
    Set I: half weight double the reps

    Set II: Full weight and reps

    Set III: Full weight and reps

    Set IV: Drop set

    Set I is an isolated muscle warm up, sets II and III are the strength building sets and set IV is for endurance building. Going only heavy weight all the time will build a ton of strength you just wont be able to use it because you will have no endurance and vice versa for low weight high reps.

  • Unfortunately your biased opinion differs from the real world studies which I notice you didn’t bother to mention one. The studies prove super sets have increased strength and muscle mass over standard sets. Can’t really argue with science

  • Apparently I’ve been drop setting wrong this entire time ahahah. I’ll do my regular 4×8-12, and then dropset 20% down untill I’m moving almost nothing. I have noticed that I feel 100% recovered from that body part on the 4th day, usually the 3rd day. I’m looking at moving towards a typical Bro Split, I do push pull legs 2x a week and I don’t think it’s optimal for how much I like to push myself. Also I can focus on body parts more, add more exercises, and destroy my muscles even harder because I have a week to recover.

  • I almost always use supersets just because it saves me a lot of time, and i have never experienced a decrease at my performance. I use exactly the same weights and reps regardless of doing normal sets or supersets. Using supersets all the time, i can complete my training session in 45 mins. The only downside i have noticed is i am sweating a lot more:)

  • Could you do a video on straight sets vs drop/cluster sets? Might be interesting because of the recent research regarding “effective reps” when using short rest periods!

  • Hey Funk I’m a long time subscriber, I’m 6.2” and I weigh 145lbs of pure muscle and 0% fat I would like to put on some weight a brother could really use some help

  • Totally agree. I also find that the longer you stick with supersets the better you get at them physiologically (localised conditioning) and neurologically (task switching) so that strength output is minimally affected. In the interim however there is a trade-off of some strength for sure.

  • I love your workouts please keep posting! I Just started boxing and I’m trying to get my fitness up and your videos have been fantastic!

  • Sorry, first time I’ve heard these expressions. So a straight set means you do for example 3 sets of one kind of exercise, whereas a superset means that you do one set of an exercise, move on to the next exercise till all exercises are finished then you start your second set for the exercises? If this is true then unless they were all working the same muscle group it would mean less time under tension due to longer breaks. One thought I have is that if you do a really tough exercise and rotate between tough exercises then this would make it a GTG exercise workout, so maybe it would lead to strength gains rather than muscle bulk gains. Does this make sense? At one stage I was doing this by doing 3 reps of close pull-ups, 3 reps archer squats and 3 reps archer pushups, then rotating back to the pull-ups, and doing the whole thing 5 times. I found I gained considerable strength after doing it for 2 weeks, and to be honest people commented that I was looking more “pumped”, even though I told nobody what I was doing. It also meant I could do this several times a day as my muscles weren’t fatigued.

  • Reading the studies it seems doing drop sets is best bang for your buck at improving across endurance, size and strength. Although not as good for strength, I wonder if the increased size would end up outdoing the strength with a strength phase. Or if doing the first exercise as a strength base exercise (sets of 1-5) and the rest/accessory work as Drop sets for more size/endurance. Interesting

  • I’ve been lying on the couch playing video games for three days. I thought it was time to go back to exercising lol.Good video. Greetings from Brazil.

  • Why he shouldn’t have made the video? No rest times decreases performance in almost everyone, which affects stimulation. Novices need to be aware of this.

  • HI, I cannot do bicep curls due to much pain in my elbows (lateral and medial epicondylitis) so what other body part can I do with my triceps super set? Thank you! p.s. I can do some hammer curls but not a lot of them. Thanks!

  • How about sets of drop sets? That would take longer, of course, but I’m talking about replacing, let’s say, your std. three sets of normal, full-weight sets, with three drop sets of -20% dropping weights, just as described in the video. Adding the normal rest period between one drop set and the next, until you do three such drop sets.

  • How many days a week do recommend? Can you go through the movements one day with heavy and the next with really lightweight just to work on endurance? What you think Funk Roberts!

  • What about those who do their first 3 sets with a very light weight 12 reps ( when they can do 50) then increase the weight and do 6-8 reps, does only the last set counts?

  • Sorry my response was only to dropsets. All it does it give extra pump, which is only temporary and not really proven to create extra longterm growth. Also, if you’d replaced the many dropsets you did with just a rest and 1 more regular set, you might have gotten the same or better results, so it’s hard to say if dropsets have helped you.

    Supersets in my opinion are fine, especially on smaller muscle groups that don’t get your heartrate up a lot (arms and especially underarms).

  • g’day mate, just wondering how many times a week I should be doing these workouts? I know to change it up every time and to rest and recover but does that mean only 3 workouts a week? Can I do bro splits in between, or should I just be doing something like yoga or pilates on the in-between days? cheers bro great channel watching it down here in New Zealand. I’m 45 if that helps you to answer. chur

  • Awesome haha I was planning on doing supersets on heavy days to save time.

    Before I would always go straight to the next workout and felt stiff afterwards. Let’s see if this helps me. Thanks allot!! ��

  • Im trainin this way for years and still have belly fat,im in a good shape but damn this fat dont want go away..i tried eatin deficit,IT fastin…one of the reason funk is so ripped from this type of training cause he had decent muscle mass from before..he probably was a bodybuilder before or just a lifter..anyways the thing is if u r beginner and u train like this,u can lose fat,some toned muscles..but never close like funk only if u have good genetic or u were a lifter before and u already have decent muscle mass than maybe..anyways skinny fat people do serious liftin for 1year and than start trainin like this..

  • If you’re unsure about which exercises you can combine with supersets, just listen to your body and its response! When I first started going to the gym I trained with machines only and was always alternating machines to save time. Little did I know I was doing “supersets”. After some month I began with compound movements and I stopped lifting like this, mainly because I needed the rest just to catch a breath. Still I had the feeling that there could be more tension in my rests between isolation work (curls, triceps etc), so I started supersetting those exercises.

  • excellent video…goig through this myself..for me..some exercises like Hanging Abs…mixing it up..no reaching for reps…just go to failure..4 sets

    floor situps just focusing on 1 particular exercise at a time 8 sets of 20 reps

  • Drop sets should be used AFTER the LAST set of your workout plan on each exercise. It’s a way to work “beyond failure” so it’s a plus.

  • Have been doing it straight sets for shoulder n biceps Monday straight sets chest n triceps Tuesday Wednesday is back and legs. Thursday drop sets for each exercise shoulder n biceps and friday drop sets each exercise chest n triceps. Seems ok

  • Dude is so nice to find a channel that does the research, cuts the bullshit and narcissism, and focuses on the info you need. Thanks

  • Awesome advice. Too bad the comment section is filled with dumb fucks that don’t know shit all about maximizing hypertrophy. There are so many stupid people commenting in here. I am surrounded by fucktards in the comment section.

  • push pull supersets, like doing back and chest back to back, how do they work? do set of chest, then go right to back and THEN rest like a minute) and then repeat or no rest at all?

  • I like and respect that in every video he posts, he supports his statements with facts and logical reasoning. This video answered all my questions regarding super sets. I noticed that I never experienced any muscle gains from performing drop sets, super sets, tri sets etc. Random question, did you experience muscles gains ever by performing German Volume Training (10 x10) 60% 1rm?

  • So here is the biggest thing I’ve learned in this video:
    Strength is not something that mostly comes from heavy weight and the bigger and stronger you look but practice.
    And that makes sense when Martial Artists trainers gaining strength..��

  • I think supersets are really good but not sure how to fit into my push pull lower split. They are recovering on the non training day for them

  • I just saw a video with Arnold Schwarzenegger absolutely promoting the idea of supersets! He is the most accomplished bodybuilder of his Era if not ever. And we know that his goal was always to burn body fat and build muscle mass. How do you reconcile that? I am no expert so I need the advice. thanks in advance anyone who helps answer this.

  • 1,000 rep with 24 kilo bell goal for my 56th birthday start it off with a 1-mile run

    First set right side: with 1 minute or (you go I go routine)
    rest in between each exercise if needed             

    30 – Burpees

    30 – Right arm Snacthes

    30 right arm overhead press

    30 – right arm cleans

    30 – right arm squats held at chest

    30 – right hand one arm swings

    30 – right hand bent over row

    30 – Push ups with right hand on bell

    Rest two minutes

    First set Left side repeat as the same for the right side

    240 right and 240 left = 480 reps


    Second set with 45 seconds rest in between each exercise or ( You go I go routine)  right side then

    left side begin with burpees for each side.

    20 – burpees

    20 – snatches

    20 – one arm overhead press

    20 – one arm cleans

    20 – one arm chest high squats

    20 – one arm swings

    20 – bent over row

    20 – Push ups with one hand on the bell

     1-minute rest

     160 right and 160 left totals = 320


    Third set with 30 second rest in between each exercise or
    (you go I go) right side first then left side begin with burpees each side;

    10 – burpees

    10 – snatches

    10 – Overhead Press

    10 – cleans

    10 – squats

    10 – one arm swings

    10 – bent over rows

    10 – push ups with one hand on bell

    Finish up with 20 knee tucks from plank position right side
    and 20 left side or alternate for 40

    100 right and 100 left totals = 200

    480 + 320 +200 = 1,000 reps Oh Yeah!

    Last week I did sets of 20 then second set of 10’s and third sets of 5

    two more weeks of training and 1,000 rep will be reached with 24 kilo

  • Want an effective drop set routine? Do 5 sets of decreasing the weight of 15,12,10,8,6

    Start with the heaviest weight for 15 reps to near failure (1-3 reps shy) drop the weight by 5-10 pounds (depending on the exercise, 10 pound drop for the big exercises, 5 pound drop for the smaller exercises) rest briefly then aim for 12 reps on the next set and so forth, dropping the weight and decreasing the reps due to the fatigue in the muscles.

    Example routine

    Close grip press 5 x 15,12,10,8,6 decrease the weight each set by 10 pounds
    Pushdowns 5 x 15,12,10,8,6 decrease the weight each set by 10 pounds

    Rest about 10-15 seconds between each drop set.

    You definitely get a huge pump and great growth.

  • Hmm..I go for the opposite on superset which I believe give more time to recovery like pull up superset with pike push up. If similiar group of muscle I found that I cant perform as well.

  • Hey Sean thanks for another helpful lesson! Like other comments below i wanted to know your thought on drop sets? I’m a naturally skinny guy, working out to build size. I track all my workouts with pen and paper and try and beat my reps or weight every week but i feel dropsets are good for me as I workout alone so it allows me to get another 4 or 5 reps past my failure point with the previous weight. Should I be doing this u think?

  • Why not mix it up? Do your normal lifts one day and the drop sets on a “light” day. Not all days are the same. Some days you’re strong, rested, and have time others days you’re not. I’m sure there is a way to work them in when you are time and/or strength challenged.

  • I just found out that all my workouts are drops sets LMFAO i do get stronger every time though since I give a whole week for my muscles to rest. Monday for example, I work out my legs that day and don’t work them out until next Monday

  • Thanks Jeremy, your videos are true germs on the Youtube. I love it when you keep it so straight to the point, no bullshit, no hidden stuff (buy my book for more details), no unnecessary life stories and very appropriate background music (other Youtubers have heavy metal on the background like cancer to the ears).

    I’ve subscribed and will share it to those who want to look for good sources of information. Cheers

  • I love doing the single kettlebell pushup. Really works the chest like I’ve never felt before. Really squeezes the chest. Almost feels like doing a bench and cross over at the same time.

  • What i realised with drop sets to get quick muscle build then to transcend into strength.

    Do drop sets every day for a week.
    Then the next week drop set with only one weight lighter for the next 2 sets.
    Then the next week, drop set with only the last set.

    So it would be.
    Week 1.
    Heavy, medium, light.

    Week 2.
    Heavy, medium, medium

    Week 3.
    Heavy(rest) heavy(no rest) medium.

    Week 4.
    Heavy(rest) heavy(rest)heavy

  • You are great as you workout. Thank you sir for sharing your knowledge with us. I am endorising your method and workouts and they are really good.

  • I’ve found best results from my workouts by doing an up/down pyramid exercise, followed by 1 or 2 straight set exercises, then finish with a big drop set (5+ sets total)

    I feel I hit every muscle fibre, increasing strength and achieving a good pump.