Supersetting Biceps and Triceps
There are a number of different ways in which to do supersetting but in this article I will concentrate on suppersetting biceps and triceps at the same time. In terms of arm pump potential there is no better way to fully pump your arms than when performing supersets for biceps and triceps simultaneously. Although you don’t need to do supersets for biceps and triceps every time you train your arms it is very effective to add mass to the arms and the pump you get feels incredible.
My favorite way to superset for big arms is to first start off with a triceps exercise followed immediately by a biceps exercise without a break in between each set. You can take a short break after having performed both the triceps set and the biceps set for about 1 minute and then follow up with another triceps/biceps superset. Supersetting opposing body parts like biceps and triceps is one of the best ways to flood the entire arm with blood, expand the maximum amount of muscle fibers in the arms and add new muscle mass.
Depending on your level of muscular development I would recommend performing 3 exercises x 3 sets for triceps supersetted with 3 exercises x 3 sets for biceps. That is a total of 18 sets but 2 sets are performed back to back so the entire workout should really last for no longer than about half an hour. Try 12 sets in total at the beginner stage. The following is an example workout routine for supersetting biceps and triceps.
Lying triceps extension x 10 reps/no break/preacher curls x 10 reps
take a max break of 1 minute and then repeat for a total of 3 supersets
Triceps dips x 12 reps/no break/seated dumbbell curls x 12 reps
take a max break of 1 minute and then repeat for a total of 3 supersets
Triceps cable pushdowns x 15 reps/no break/standing 21’s barbell curls
take a max break of 1 minute and then repeat for a total of 3 supersets
Supersetting biceps and triceps with only a short break in between sets is a high intensity form of training that will stimulate fantastic growth in the arms if performed occasionally and something I would perform about once or twice per month. I wouldn’t do supersets everytime I trained my arms since it is of such high intensity and doesn’t allow you to use your heaviest weights like you would if you were just training biceps on their own without supersetting. It does give you an insane pump which everyone who performs supersets loves to feel although if you do it every time you train your arms your body will start to adjust and you will no longer get the same growth benefits you will get if you only do it occasionally as a kind of shock session to your arms.