A superset should consist of 2 exercises, usually opposing muscle groups, and be done back to back. If you're like me who's always chasing after time, then condense your workout to get in as much work as you can. Should you superset a compound with an isolation exercise? I'll do 2-3 super sets with about 1-2 minutes rest in between. I superset triceps and biceps and have seen grow decently recently. I use this workout towards the end of my workout to get an awesome pump. A) To begin, set a weight that is comfortable on each side of the pulley machine. Press question mark to learn the rest of the keyboard shortcuts. When I do my lighter pump work, I almost always superset. Bicep superset workout video. i see these comments be like "i superset [one muscle]". EZ-Bar Curl. Most importantly, don’t forget that the best way to see results from these exercises is by practicing good form. I think it's just another method of pushing your muscles to that "near failure" status, much like drop sets, where you do your set of an exercise, then drop the weight and do another immediate set with no rest in between. squats/leg extension, bench/cable flies, deadlift/leg curls...). Barbell Hip thrust 6-12 reps. Triceps. For example: bicep curl then tricep overhead extension then rear delt fly. Mix. Super set everything, experiment, do what feels good and what gives you the best results. 75-85% of my work is with compound movements, and most of the time it's relatively heavy. 1 Comment. Read more: Workout for Different Parts of the Biceps. Hamstrings/Glutes. If you get stronger in a fatigued state you'll be getting stronger when in an unfatigued state too. Add more size to your sleeve circumference with these potent arm-blasters. This is one of the safest supersets out there. Arm antagonisitc superset training – Triceps and Biceps; Back and Shoulders ; Legs and chest; This type of antagonistic super set training gives you the ability to hit two or even three muscle groups in one gym session. Disclaimer: this isn’t for the faint of heart Training your arms doesn’t have … Supinated Lat Pulldown 8-12 reps . If you do it twice a week, give yourself at least two days' rest in between for full recovery. Supersets are also done with antagonistic muscles, i.e., opposing muscle groups, such as biceps and triceps, for example, alternating a push with a pull. Mike Hildebrandt's Superset Arm Workout. EZ Bar Curls: 4 sets of 8 to 10 Reps. The u_superset_ community on Reddit. This last superset is another example of how you can pair two different muscle groups together and still see time-savings and growth benefits. If you can manage this you get way more work done in a shorter time and if you superset different muscle groups it shouldn't effect your lifts. Here is a T-nation article on supersets that is actually good: https://www.t-nation.com/training/making-sense-of-supersets. In my current program I superset bench press (main lift) with bent over rows, OHP (main lift) with weighted pull-ups, and squats (main lift) with hanging leg raises. Biceps Supersets Superset 1. A rough definition is: when you do sets of alternating exercises of different muscle groups with minimal rest (e.g. Another common set of lifts I do together are close-grip bench, wide-grip bench, fore-arm curls, two-armed bicep curls, and tricep kickbacks. Cable crunches superset with oblique bar twists. For instance, doing tricep pushdowns after bicep curls. Log in or sign up in seconds. Personally not a fan of supersetting exercises from different muscle groups. In this biceps superset workout, we’ll pair a push and a pull movement. I squat then do curls and then do triceps extension at the squat rack. 5 years ago. For example, performing a triceps movement immediately followed by a biceps movement… Don't @ me. Mike recommends doing this workout 1-2 times a week—twice a week if you're focused on building big arms. Yes you can superset compound exercises. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat. Machine leg press and leg extensions. Biceps-and-triceps: Doing an exercise for biceps emphasizing flexing your arm at the elbow and hits the front of the upper arm. Reddit gives you the best of the internet in one place. Do 4 sets of 10-12 reps. 2. It's called training for a reason, sure if you're peaking for a meet you probably want to have the best technique at heavier weights possible but there's nothing wrong with training in a fatigued state. You'll be pumping blood into your arms at a furious pace that Mike says may swell your arms by 1-2 inches by the end of the workout! Back and Bicep Workout . 1.5K shares; Facebook; Twitter; Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; Almost everyone who lifts weights wants bigger arms. Preacher Curls. You can do SS with almost anything. Sets: 3. “The golden rule of supersets is that they should make both movements better,” says Rusin, “not work to the detriment of both moves.” The problem is that a lot of guys will superset a lift like the dumbbell bench press with a triceps pressdown, which fatigues both the pecs and tri’s to the point where neither muscle group gets worked optimally. Superset #4: Cable One Arm Triceps Extensions 3 sets of 10 -12 (each arm) Preacher Curls 3 sets of 10-12; Know what we're sayin fam? No votes so far! 1. Leg with Arms. Your body is good at adapting to a routine and once you start reaching a certain level in lifting to continue growth you can't just get away with doing your standard 4 sets of 8-12 and just calling it a day. Compound Superset workouts and Losing Weight . Leg superset with explosive movement. However, this is not the goal of the superset. Supersets are great for a lot of shoulder exercises. Because the biceps assist during most back exercises, you’ll want to train your back first, using compound movements.The reason being is you’re able to lift the most amount of weight possible when training back since it’s such a large area of muscles that make up the upper posterior chain (backside of the body). Do as many rounds as possible. Pair your biceps and triceps exercises to generate more force and more muscle growth on arm day. Trimming my workouts from an hour and a half to around less than an hour is worth it for me. This way we both activate and challenge the biceps in an efficient manner that enables us to … Close. 0. Leg superset with explosive movement. I don't think it's ideal to include any of the main compounds in a superset. (Including biceps makes it one of the best shoulder supersets you can make it… *wink*) You could probably use the same amount of weight for both exercises, but depending on your genetics, either your biceps or delts will be able to up the load at a faster rate. For this one, we’re doing standing alternating bicep curls (one arm at a time) and side lateral raises. Aside from that, I do BW one leg calf raises inbetween the rest periods of the supersets. I do supersets whenever possible..I love the time I save with it and the intensity ramps up alot imo. Grab hold of each of the handles and bring them together, contracting your chest. Although supersetting antagonist muscles such as biceps and triceps is recommended. Archived. I like superset antagonist groups. You are supposed to use opposing muscle groups when utilizing supersets (so don't use compound movements). 13 years as a Hooters girl. Completely personal preference and goal oriented . 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