Superset and circuit training are integral parts of working out. If you already train, you might be doing supersets and circuit training without even realizing it.
If your workout program has been professionally built or taken from online sources, it is highly likely that the person who designed it included either supersets, circuits, or both.
Supersets and circuit training can help you maximize results, increase muscle mass, improve endurance, and complete workouts efficiently.
In this article, we will discuss the similarities and differences between supersets and circuits, along with their advantages and disadvantages.
To access workout programs that include supersets and circuits, download the Workit App for professionally curated routines.
Superset vs Circuit: Similarities and Differences
As a brief introduction, supersets and circuit training are both used to make workouts more efficient, increase muscle mass, and boost training volume.
The key difference between supersets and circuit training is that the former involves performing two exercises back-to-back without rest, while the latter incorporates bodyweight exercises or cardio into the program, also with minimal or no rest in between.
This is a broad explanation of the differences between supersets and circuit training. Let’s dive deeper to clearly see the distinctions.
Superset Training
Superset training involves performing two back-to-back exercises with no rest in between, targeting muscles that are independent of one another.
For example, you can do a set of dips (8 reps), immediately followed by a set of squats (12 reps). Since the muscles targeted are different, this approach avoids muscle fatigue in any one area.
Once you complete both exercises, you can rest. There are also “trisets,” which include three exercises that must be completed before resting.
When performing supersets, it’s advisable to avoid heavy weights, as reducing rest time will not help increase your maximum strength. Rest is crucial for those aiming to build strength.
If you engage in strength training, weightlifting, or are a serious powerlifter, it’s best to avoid supersets and stick to straight sets, allowing for rest between exercises.
Supersets are ideal for novices and beginners, or for those not using heavy weights. Performing supersets with moderate weights is effective, as long as your goal isn’t to maximize strength.
If your goals are aesthetics, health, and general well-being, supersets can work perfectly for you.
Now, the question is: who should use supersets, and why?
Workout Efficiency
If you’re a busy professional with limited time, supersets minimize rest times and maximize volume, allowing you to fit more exercises into a shorter timeframe.
Training to Failure
Training to failure is key to muscle growth. Supersets help you reach muscle fatigue and failure quickly and efficiently.
For example, here’s a superset for the lower and upper body that leads to muscle fatigue and failure quickly:
Superset (Lower Body):
- Barbell Back Squats: Perform 12 reps of barbell back squats with moderate or heavy weight.
- Walking Lunges (Bodyweight or with Dumbbells to Failure): Immediately after finishing Barbell Back Squats, go into walking lunges. Perform as many reps as possible until you can no longer maintain form (failure).
Superset Example (Chest):
- Bench Press (8-12 reps): Perform 8 reps of a bench press with moderate to heavy weight.
- Push-Ups (to Failure): As soon as you finish bench press, move into push-ups, and perform as many reps as possible until muscle failure.
This is an excellent way to build muscle, challenge your body, and achieve maximum results in minimal time. You can create multiple variations of the given examples, but be sure to choose exercises that complement each other.
Alternatively, download the Workit app to access personalized workout programs with supersets and circuits already built-in.
Superset Advantages and Disadvantages
Supersets are a powerhouse to implement in your workout routine, it offers many benefits and is proven to deliver outstanding results. However, there are also some drawbacks to Supersets, so let’s dive in:
Advantages of Supersets
Supersets are ideal for busy individual who are limited in time, as it allows you to perform more exercises in less time. Supersets allow you to combine two exercises and complete them back-to-back, as a result increasing the overall training volume.
Supersets minimize rest time, consequently increasing muscle endurance, which is ideal for high-intensity workouts. Lastly, supersets push muscles to failure, promoting hypertrophy and quicker fatigue.
Disadvantages of Supersets
Supersets aren’t ideal for maximal strength training, as muscle fatigue limits the ability to lift heavy. As the rest time is minimized, it is very simple to overtrain.
Please remember that heavy weight lifting is not recommended in supersets due to the high intensity and limited rest. Supersets are not ideal for powerlifters and strength-based athletes.
In short, supersets are great for busy individuals and those looking to improve muscle growth, well-being, and overall fitness.
A small tip: if you feel tired during the exercises, add a minimal rest in between. When you first start doing supersets, it may take some time to get used to completing them without rest. Alternatively, lower the weight if you’re using any.
Superset Recommendations
As you perform supersets, muscle fatigue will set in sooner, and you’ll become exhausted more quickly. When grouping exercises into a superset, ensure that they complement each other and avoid overloading the same muscles with two different exercises.
If you want to include heavy weight exercises in the superset, limit it to just one. Doing two exercises with added weights and no rest can be problematic, as it will quickly exhaust you.
Try to get creative and mix push and pull exercises within the superset. This can make the process more enjoyable and yield outstanding results as you remain consistent.
Circuit Training
Circuit training is similar to supersets, but it includes more workouts and can also involve cardio exercises like running, sprinting, and rowing.
The structure of your circuit training depends on the workout program itself. Some programs may include only resistance training workouts, while others may mix in cardiovascular exercises.
Even if there are no cardiovascular exercises included in your circuit, the lack of rest between workouts will keep your heart rate elevated, providing a similar effect to cardiovascular training.
Circuit training is amazing and serves multiple purposes, addressing serious problems for many people.
For example, circuit training is ideal for busy individuals because it allows you to fit a lot of exercises into a limited time by minimizing rest periods.
Circuit training is great for people who want to lose weight due to its high intensity, which helps burn a lot of calories. The drawback is that it may not be the best choice for training maximum strength, but if you choose circuit training, you likely know what you’re looking for.
As you burn a lot of calories with circuit training, pairing it with a proper, protein-rich diet and maintaining a calorie deficit can effectively solve the weight loss problem.
With consistency and dedication to this training style, you’ll shed those extra pounds in no time.
Circuit training is also fun and engaging, involving a variety of exercises that keep you motivated. Whether you’re doing push-ups, squats, running, sprinting, or rowing, it’s enjoyable and stimulating. If you think this style will keep you motivated, go all in!
Circuit Advantages and Disadvantages
While circuit training is great and beneficial, it has its drawbacks. Depending on your training goals, it can either hinder or enhance your progress.
Advantages of Circuit Training:
You can view circuit training as a full-body workout since it involves various exercises that target most major muscles in your body. As circuits combine strength and cardiovascular exercises, it will keep your heart rate elevated, enhancing calorie burn.
Circuits mix a variety of exercises and weights, making workouts highly engaging, customizable, and fun. As Circuit training involves continuous movement with little to no rest in between, it is ideal for improving muscular and cardiovascular endurance.
Disadvantages of Circuit Training:
Circuit training focuses on bodyweight exercises or minimal weights. If your goal is to build maximum strength, this approach may not be the right for you. Furthermore, circuits are high-intensity and involve a lot of movement, you will need to do proper warm-ups, to not risk injury.
It’s also challenging to incorporate progressive overload into circuit training, making it difficult to increase muscle mass. Lastly, circuit training can lead to overall fatigue, which may reduce its effectiveness for muscle-specific growth.
In short, circuit training is amazing; it’s excellent for weight loss and full-body conditioning. If circuit training suits your goals, go for it by all means, as it can deliver amazing results if you stay consistent.
Circuit Recommendations
Circuit training involves pairing three or more exercises together and performing them in a rotating manner. The design of a circuit can vary, as it largely depends on your goals and requirements.
When creating a circuit plan, ensure you pair exercises that complement each other and use light weights or stick to bodyweight exercises.
Circuits can be designed for the lower body, upper body, or as a mixed routine, depending on your objectives. If you prefer not to create workout programs yourself, download the Workit app to access professionally curated workout programs that include stellar circuit training.
Superset vs Circuit: Which One is Better?
Supersets and circuits are quite similar in that they both minimize rest time between exercises. The difference is that supersets consist of two exercises completed back-to-back, and only after completing both exercises are you allowed to rest.
Circuits, on the other hand, can combine up to five different exercises that may vary in nature, such as strength training, cardio, bodyweight exercises, or calisthenics. Circuits generally allow less rest time.
Another difference between supersets and circuits is the purpose they serve. For example, circuits are better for weight loss and for individuals who are not looking to significantly increase their muscle mass. On the other hand, supersets are great for building muscle, as they allow for heavier weights and more rest time.
Remember that appropriate rest times are essential for maximum strength and muscle growth. Without adequate rest, you won’t be able to lift your heaviest.
As mentioned earlier, circuits are generally better suited for those looking to lose weight, as they burn more calories. However, it’s important to remember that the key to weight loss is staying in a calorie deficit.
If you maintain a calorie deficit, you can lose weight with either supersets or circuits. Note, that you cannot outtrain a poor diet.
Recommending one over the other is challenging as the best choice depends on your personal goals and preferences.
At Workit, we include supersets more often than circuits in our workout programs, as we believe they are more effective in meeting people’s needs.
Conclusion
Incorporating supersets and circuits into your training routine is a great idea. If you already have a program that you use, you might realize, upon closer inspection, that you’ve been doing either or both of these techniques.
Since supersets and circuits are similar but serve different purposes, it’s important to know what exactly you are training for to determine which one fits your needs best.
For example, if you want to burn more calories, circuits will work best for you. Alternatively, if you want to increase muscle mass, supersets are the right choice as they allow for heavier weights and longer rest periods.
It’s also important to consider how many times you work out during the week. For instance, if you want to include both circuits and supersets in your routine and train at least four times a week, you can dedicate one of those days to trying something new.
If you enjoy fun and engaging workouts that are high-intensity, trying circuits for a day or two won’t hurt. Conversely, if you already focus on high-intensity and cardio workouts, incorporating supersets into one of your sessions could be beneficial to see how much you like it and whether you’d continue.
Overall, both supersets and circuits are effective training methods. You can achieve excellent results by incorporating both into your routine and staying consistent.
If you’re looking for workout programs that include supersets and circuits, make sure to download Workit and access world-class workout programs.