Schwarzenegger’s Superset

Schwarzenegger’s Superset

Arnold Schwarzenegger didn’t just lift heavy—he trained with strategy. One of his most powerful tools was superset training, a method that pairs two exercises back-to-back with little to no rest. The goal wasn’t only muscle size, but density, shape, and extreme intensity. Supersets helped him build the wide chest, full arms, and dramatic V-taper he became famous for.

Step 1: Understand What a Superset Is

A superset involves performing two exercises consecutively without rest, then resting only after both are complete.

Antagonistic supersets – Opposing muscles (e.g., chest + back, biceps + triceps)

Same-muscle supersets – Two movements for the same muscle (e.g., incline press + flyes)

Arnold favoured antagonistic supersets because they improved blood flow, recovery between sets, and muscle fullness.

Step 2: Choose the Right Muscle Pairing

Arnold believed opposing muscles worked best together. His classic pairings included:

Chest ↔ Back

Biceps ↔ Triceps

Quadriceps ↔ Hamstrings

Delts ↔ Upper Back

This allowed one muscle group to recover while the other worked, enabling high volume without long rest periods.

Step 3: Start With Big Compound Movements

Each superset began with heavy, compound lifts. These movements recruited the most muscle mass and set the tone for intensity.

Example: Chest & Back Superset

Barbell Bench Press – 8–10 reps

Wide-Grip Pull-Ups – 8–12 reps

Arnold would perform the bench press, immediately jump to pull-ups, then rest for 60–90 seconds. This pairing expanded the rib cage visually and enhanced upper-body thickness.

Step 4: Maintain Controlled Tempo

Arnold emphasised control over momentum. Each rep was deliberate:

2–3 seconds on the lowering phase

Strong, explosive lift on the concentric phase

This kept tension on the muscle and enhanced–muscle connection, something Arnold constantly talked about.

Step 5: Increase Volume Aggressively

Supersets allowed Arnold to train with very high volume. A typical superset pairing would be done for 4–6 rounds, resulting in a massive total workload.

Arms Superset Example

Barbell Curl – 8–10 reps

Lying Triceps Extension – 8–10 reps

He often performed 20+ total sets per arm session. The pump was not accidental—it was part of the growth signal.

Step 6: Chase the Pump, Don’t Fear It

Arnold believed the pump stretched the muscle fascia, allowing more room for growth. Supersets amplified this effect by keeping blood trapped in the muscle.

If the pump faded, he reduced rest times or increased reps. Fatigue wasn’t a problem—it was feedback.

Step 7: Use Isolation Movements to Finish

After heavy supersets, Arnold moved to isolation supersets to fully exhaust the muscle.

Chest Finisher Example

Incline Dumbbell Flyes – 12–15 reps

Cable Crossovers – 15 reps

These lighter movements sharpened detail and improved muscle separation.

Step 8: Keep Rest Short and Intentional

Rest was never casual. Between supersets, Arnold rested just long enough to breathe—usually 45–90 seconds. Long sufficient to lift hard again, short enough to keep intensity sky-high.

Step 9: Train With Visualisation

Arnold famously visualised the muscle growing during each set. During supersets, this focus intensified. He imagined blood filling the muscle fibres, expanding, and the shape improving. This wasn’t motivational fluff—it helped reinforce precise execution.

Step 10: Recover Like a Professional

Superset training is demanding.

High-calorie, protein-rich meals

Deep sleep

Strategic training splits (often twice daily, but rotating muscle groups)

Without recovery, the method would break you down instead of building you up.

Why Arnold’s Superset Method Works

Increases training density

Improves muscle balance and symmetry

Enhances pump and metabolic stress

Saves time without sacrificing volume

Supersets weren’t a shortcut—they were a way to train harder, smarter, and with purpose. Used correctly, they can transform both how your physique looks and how your workouts feel.