TikTokers Say The Superset Workout Will Get You Lean, Toned Arms Fast—But Does It Work? Fitness Experts Weigh In
If the words "superset workout" sound familiar, that's because this trendy strength builder is having quite a moment right now. With a healthy dose of hard work and dedication, this muscle-building workout promises a toned, strong body—particularly in the arms department.
A quick Google search or TikTok scroll will yield a variety of different superset workout options, and some of them may look like workouts you've done before—think bicep curls and tricep extensions. But how is a superset workout different from other types of workouts, and will it help your arms get stronger? Here's what fitness experts have to say.
Related: 14 Super-Toning Arm Workouts You Can Do With Weights
What Is a Superset Workout?
There's a reason why superset workouts may look familiar to you: The actual moves are similar to other strength training workouts, but the difference is that you're not supposed to rest between sets.
"A superset is the act of moving from one exercise directly into another without rest," says performance coach Monica Jones, CPT. "Supersets can help increase the intensity of a workout simply by increasing effort and cutting out intra-set recovery."
As for why it helps you get toned arms? "Superset workouts are great for arms because they respond better to higher rep work and when you hit both triceps and biceps at the same time," says fitness and nutrition coach Tim Liu, CPT, CSCS, while Boxing and Barbells CEO and USA Boxing Olympic-level certified boxing trainer Cary Williams notes that targeting muscles in your arms over a short period of time helps keep them balanced.
That being said, there's more to toned arms than doing a superset workout regularly. "The key to being lean in any regard is always in the fuel," says Jones. "When we fuel properly, we can train hard and see results consistently. Less processed foods, lots of water and lots of sleep! Muscle needs all three of these great components to build and thrive. When we exercise, we break muscle down but we cannot rebuild and shape it without fuel."
Williams notes that cardio is key to getting toned arms, too: You can't expect to see those muscles pop through supersets alone. Liu added that frequency of exercise is crucial when it comes to stronger arms. "You have to train them frequently," he explained. "Arms are a smaller muscle group and can handle more volume throughout the week."
Related: The Most Common Arm Workout Mistake Women Make, According to Personal Trainers
Superset Workout
Want to try a superset workout? Luckily, the actual workout is pretty simple—the difficult part is not stopping to rest between sets.
Here's Williams' suggestion for a superset workout:
Bicep curl to tricep extension
Bent over row to real lateral raise
Front lateral raise to overhead press
Related: 12 Moves to Lose Arm Fat and Tone Up
What to Try If a Superset Workout Just Isn't for You
If you feel like a superset workout is a little too hardcore for you, worry not: There are other workout options for getting the strong arms you want. "If you feel intimidated you can use bands instead of weights to do the same type of workout," says Williams. "You can always change the resistance on the bands to make it more challenging."
Jones' suggestion? Opt for HIIT—or high-intensity interval training—instead, and bonus points if you use an app to learn the moves and log your process. "Organized HIIT workouts on apps like MyFitnessPal are a great way to get started with supersets and interval-based training," she says. "These resources often provide exercise samples and videos that can build confidence in those beginning circuit-style training. They also promote logging progress, a building block in the long-term gym and exercise confidence."
Liu notes that resting between movements is always an option and that you'll still see results. "For those who want an easier version, you can start off with still doing the supersets, but taking longer rest periods in between movements to make sure you maintain proper form and feel ready to go," he says.
So, will a superset workout give you those long, lean, strong arms you've been working toward? Maybe—but don't beat yourself up if you need to opt for another type of muscle-building workout instead.
Related: The Best Free and Paid Workout Apps for Your Fitness Goals
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