How Many Supersets in a Workout?

As for how many rounds of supersets to do per exercise pairing, three or four will generally yield results. Bodybuilders looking to spur serious gains will do a superset for five, six, or even seven sets.

How many supersets should you do in a workout?

If you're after pure strength, five to eight reps of each will do the trick. After you complete both exercises in a superset, rest for anywhere from 30 to 90 seconds, she says. The less you rest, the more intense your session will feel. From there, repeat for three to six total supersets.

How many times should you superset?

Because supersets can be demanding from a metabolic and muscular-stress standpoint, the frequency of training specific groupings of exercises and/or functional body units, should be limited to two to three times per week. Adequate rest and recovery are key to progressing your strength for the long run.