Building impressive arms requires dedication and a strategic training approach. Enter insane supersets, an advanced technique that intensifies your bicep and tricep workouts, leading to significant muscle growth, volume, and stimulation.
If there’s one area that aspiring bodybuilders and avid gym-goers love to train its arms. But, before you head out straight for those biceps curls, it’s important to remember that the triceps actually make up two-thirds of your upper arm.
We’ll break down which muscles you should be targeting, and provide the 6 best bicep and triceps exercises to really pack on mass and size.
To build the mass of your biceps, you need a combination of compound and isolation movements, using heavyweights for the best number of quality reps (before your form and technique start to decrease).
It’s important to choose the right exercises, that target all parts of the biceps when looking to build muscle mass.
Are you seeking a fast and effective arm workout? It’s possible to stimulate growth in the arms using a lot of sets and a lot of weight and do it in under an hour. Give this workout a shot!
This article delves into the science behind supersets, explores effective bicep and tricep superset variations, and provides crucial tips for maximizing your results.
Supersets: Synergistic Annihilation
Supersets involve performing two exercises back-to-back with minimal rest. This creates a unique training effect:
- Increased Muscle Tension: By targeting opposing muscle groups (agonists and antagonists), supersets keep your muscles under constant tension, maximizing growth potential. When you hammer your biceps with curls, your triceps are under passive tension, and vice versa. This continuous engagement stimulates muscle growth.
- Enhanced Blood Flow: Supersets create a “pump” effect, increasing blood flow to the targeted muscles. This delivers essential nutrients for repair and growth, leading to bigger and stronger biceps and triceps.
- Improved Efficiency: Supersets allow you to train two muscle groups in less time, making your workouts more efficient. This is ideal for busy individuals who want to maximize results in a shorter timeframe.
Insane Superset Variations for Biceps and Triceps Domination
Here are some insane superset combinations to target your biceps and triceps for maximum growth:
Compound and Isolation Supersets:
- Barbell Curls (Compound) + Cable Tricep Extensions (Isolation): This superset combines a heavy compound bicep exercise with a focused tricep isolation movement. The barbell curls build overall bicep mass, while the cable extensions hone in on tricep development.
- Close-Grip Bench Press (Compound) + Dumbbell Hammer Curls (Isolation): This superset targets both the upper and lower portions of your triceps with the close-grip bench press while simultaneously sculpting your brachialis muscle in the biceps with the hammer curls.
- Seated Dips (Compound) + Seated Concentration Curls (Isolation): Dips are a fantastic compound exercise that works your entire triceps. Following this with concentration curls ensures peak bicep contraction and growth.
Pre-Exhaustion Supersets:
- Dumbbell Skullcrushers (Isolation) + Barbell Curls (Compound): This pre-exhaustion superset fatigues your triceps with skullcrushers before tackling barbell curls. This ensures your biceps take on the majority of the workload during the curls, leading to increased growth.
- Seated Arnold Press (Compound) + Overhead Tricep Extensions (Isolation): The Arnold press works both your shoulders and triceps. Following this with overhead extensions isolates and further fatigues your triceps, setting the stage for focused bicep development in the subsequent exercises.
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Set 1
This is very obviously the mass building set. The biceps curls should be completed in a very heavy fashion, in sets of 6 to 8. If you can complete 10 or more, you should add weight. Stick with a range of 8 to 10 on the skullcrushers. You don’t want to injure yourself with torn triceps or by dropping a weight on your head. A training partner is very useful for this movement. Wrist curls are simple – go heavy!
Set 2
This series of sets is designed to build mass while helping to shape the upper arms. Standing alternate dumbbell curls with dumbbells is a mass builder, but one with the flexibility to shape the outer biceps. Dumbbell triceps presses also lead to both size and mass. The Zottmans are effective for building the biceps/forearm tie-ins.
Set 3
This set focuses on the continuous tension of the muscle group. Your biceps cable curls should allow the biceps to remain flexed the entire set, never quite reaching peak contraction or fully extending the weight until the set is complete. The same method should be used for the forearm and triceps movement. Keep full and continuous tension on the muscle group for the bulk of the 45 or 75 seconds and, after this tough workout, the arms will be pumped beyond belief.
Each of the three exercises is to be completed with only 3-5 seconds of rest between sets, as you jump to the next movement. You may need to reduce the weights used, as you will most certainly lack your usual strength after completing these sets in succession. The goal isn’t to move as much weight as possible. Rather, you wish to move as much blood into the muscle group as possible. You’ll still be training as heavy as you ever did because the failure of the biceps in an exercise will not affect the triceps in a too meaningful way. It will, however, bring a great deal of blood into both areas of the upper arm, as well as the forearms.
Take a few preparations when training in this manner. You’ll need a gym that is somewhat empty. A training partner is wonderful for “guarding” unused benches and keeping you motivated while you train. Superset arm day may be a good day to drink a Gatorade/water mixture (50/50% mixture). This is a very demanding workout, and having all three areas of your arms completely saturated with blood at once will definitely pull blood from your leg, torso, and head. Above all, train hard and smart, and record your findings on the level of pump, soreness, and results.
- Choose the Right Weight: Select weights that challenge you for the desired rep range (typically 8-12 repetitions). Don’t ego-lift; prioritize proper form for maximum benefit and injury prevention.
- Maintain Proper Form: Supersets are not an excuse for sloppy form. Focus on controlled movements and peak muscle contraction throughout each exercise.
- Rest Strategically: Aim for minimal rest between exercises (15-30 seconds) to maintain the pump and maximize muscle tension. Take longer rest periods (60-90 seconds) after completing the superset.
- Warm-Up Properly: Before diving into supersets, ensure your muscles are warm and loose with dynamic stretches and light cardio.
- Listen to Your Body: Don’t push yourself to the point of pain. If you experience any discomfort, stop the exercise and consult a healthcare professional.
- Progression is Key: As your strength improves, gradually increase the weight, reps, or sets to keep challenging your muscles and promoting growth.
Wrapping Up
Insane supersets are a potent tool to take your bicep and tricep workouts to the next level. By strategically combining exercises, maximizing muscle tension, and adhering to proper technique, you can unleash significant growth and achieve those sculpted, sleeve-busting arms you desire. Remember, consistency and progressive overload are key. So, embrace the pump, conquer those supersets, and witness your arms reach their full potential!
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