By bulksupplementsdirect
You have finally made it to this article! Well done, and thanks!
But I need to apologise to you in advance!
In your quest for searching bicep tricep supersets or arm workouts, you can hold us responsible for adding inches, strength and significant gains to your arms!
But we can’t help that you WILL need to buy new t-shirts as those sleeves you currently rock will burst at the seams very soon!
When you finish reading this article, your biceps and triceps will thank you for all the newfound growth you have put them through!
And look, there will be no excuses by the end of this article. We will reveal everything you need about packing on inches to biceps and carving our greater horseshoe-Esque triceps!
So let’s dig deeper!
A superset is a high-intensity training technique where you perform two exercises back-to-back without any rest in between.
You can perform them for the same muscle group (ie, biceps) or opposing groups, such as biceps and triceps.
The superset aims to push your training intensity up by forcing the body to perform more “work”.
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Because you want to pack on muscle mass to those guns! Because when you wear that t-shirt, you want your arms to be screaming at you, “I’m bursting; let me out, daddy!” I think that’s a big enough reason to add them!
But look, there are also several other reasons why you must add superset training to your workouts.
Let’s look at some of the most popular ones:
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Fundamentally, you prepare your exercise equipment, namely the barbell, dumbbell or machine, and ensure you can perform two or more exercises back to back with little or no rest.
It is worth noting that whilst supersets are a potent intensity technique, they should not be overused. Performing too many supersets can lead or central nervous system (and muscle) burnout. This inadvertently leads to overtraining.
I want you to do bicep and tricep superset workouts, so your arms grow huge!
Simple, right? I mean, I can’t get more honest than that!
But there is a method to the madness. No one wants to keep doing random bicep exercises or tricep exercises per the norm! We want to mix the workouts and intensity up and instil new growth!
So consider the following five when you are thinking about WHY you are doing this:
In summary, super-setting bicep and tricep workouts can save you time, make your workout more intense, help with better muscle activation, give you a better pump, and add variety to your workout routine.
You don’t need any more convincing!
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The barbell curl is the king of bicep exercise and has proven itself as one of the kings of bicep builders!
The tricep dip, when done correctly, can stress all heads of the triceps and pack on serious size! So it’s unsurprising that these two will be together in a superset!
Start by warming up with some light cardio or dynamic stretches
Select a weight for the barbell that you can comfortably curl for 8-12 reps
Stand with your feet shoulder-width apart and grip the barbell with your palms facing up
Curl the barbell towards your shoulders, squeezing your biceps at the top of the movement
Lower the barbell slowly back down to the starting position
After completing your sets of barbell curls, move on to the tricep dips
Sit on the edge of a bench or chair with your hands gripping the edge
Lower your body down towards the floor by bending your elbows, keeping your back close to the bench
Push back up to the starting position, straightening your arms
Repeat for three sets of 8-12 reps
Remember always to use proper form and listen to your body.
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Dumbell hammer curls are an excellent bicep builder that builds the outer bicep and adds width to the upper arm.
Mixing them with the tricep extension, which also works all three heads of the triceps, makes this combination an awesome size builder!
Start by warming up with some light cardio or dynamic stretches
Select a weight for the dumbbells that you can comfortably curl for 8-12 reps
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides
Curl the dumbbells towards your shoulders, keeping your palms facing each other (hammer position)
Lower the dumbbells slowly back down to the starting position
After completing your sets of hammer curls, move on to the lying tricep extension
Lie down on a flat bench with a dumbbell in each hand above your head
Lower the dumbbells towards your ears by bending your elbows, keeping your upper arms still
Push back up to the starting position, straightening your arms
Repeat for three sets of 8-12 reps
Remember always to use proper form and listen to your body.
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Standing barbell curls, the king of bicep gains, can’t ever be missed.
Adding when with tricep pushdowns means working the entire upper arm to its maximum contraction, enabling super muscle growth!
Start by warming up with some light cardio or dynamic stretches
Select a weight for the barbell that you can comfortably curl for 8-12 reps
Stand with your feet shoulder-width apart and grip the barbell with your palms facing up
Curl the barbell towards your shoulders, squeezing your biceps at the top of the movement
Lower the barbell slowly back down to the starting position
After completing your sets of barbell curls, move on to the tricep pushdown
Stand in front of a cable machine, with the bar attachment at chest height
Hold the bar with your palms facing down, and push the bar down towards your thighs
Keep your elbows close to your body and squeeze your triceps at the bottom of the movement
Slowly release the bar back to the starting position
Repeat for three sets of 8-12 reps
Remember always to use proper form and listen to your body.
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I want you to get the best results from super setting your biceps and triceps, so I’d like you to consider the following guidelines when using this high-intensity technique.
Use the right weight for supersets: Make sure the weight you select causes the last few reps in each superset to be demanding.
Once you hit the top end of the rep, add weight to the exercise next time and start the process again. This is called progressive overload and will keep those guns growing!
Make sure you rest enough: Your muscles need rest when it’s the time! During supersets, rests are kept to a minimum, but between complete sets, they need rest! So once you complete a back-to-back superset, please ensure you rest those arms for at least 3 to 4 minutes.
The form is king: I want you to be injury free! I want you to get those massive arms! So please ensure you know how to do the exercises, as no one gains from injury.
Switch the supersets up: I want you to keep your arms guessing. This means that you don’t perform the same superset of exercises more than twice in a row. Let’s make those guns grow all the time!
Warm up and warm down: I want you always to warm up your muscles. I assume you do this anyway but take this as a reminder! Cardio at the start, lightweight sets as you train the muscles and some dynamic stretching when you finish!
Log your progress: If you don’t know where you started, how do you know you have progressed? Log each of your workouts and overall stats! That way, you can monitor and change depending on what works.
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The biceps can be super set with any muscles. The most common muscle pairings are the triceps, chest and legs.
Your upper arms are prime candidates for creating a superset arm workout. The upper arm has the tricep and bicep muscles, so working them together will lead to faster muscle growth and bigger biceps and triceps.
To build muscle, you can super-set tricep extensions with barbell curls or dumbbell curls.
You can superset any muscles together. The key is to ensure your superset workout is optimised for growth, and you do this by ensuring you always apply the progressive overload approach.
You should try and avoid super setting too many compound exercises together, else this will place excessive stress on the body and nervous system.
You can superset different muscle groups, and it’s highly recommended if you are short or time or want to shock your body into building muscle.
You don’t need to change your training split. If you want to do biceps and triceps as your superset workout but don’t currently train them together, then you can pick a day and perform the superset workout. When the next training day arrives for one of the muscle groups, either skip it or perform a very light triceps workout.
The best bicep exercises are the ones that are tried and tested. Barbell curls with shoulder-width grip, dumbbell curls (one arm at a time) and preacher curls.
Incorporating a variety of exercises into your routine is the best way to increase biceps width. Superset workouts are particularly beneficial for stimulating muscle growth.
Yes, you can definitely train bicep and tricep the same day. In fact, a bicep tricep superset workout can provide an efficient way to work these muscle groups together.
There are specific short head bicep exercises that you can include in your workout to target this area. These exercises can complement your superset workout.
Absolutely! There are several bicep workouts at home that you can do with minimal equipment, and many of these can be combined into a superset workout.
Yes, there are various bicep workouts for beginners that are ideal for those just starting their fitness journey. Over time, as your strength increases, you can start incorporating more challenging exercises and supersets into your routine.
The bench press primarily targets your chest, shoulders, and triceps. However, it does involve the biceps indirectly. Here’s a detailed guide on how a bench press workout affects biceps.
Dumbbells are incredibly versatile and can be used to target the biceps through various exercises. Check out these bicep exercises with dumbbells for some ideas.
Gaining muscle mass in the arms involves a combination of consistent strength training, like bicep tricep supersets, and a balanced diet. Here’s a guide on how to add 1 inch to your biceps.
A good bicep warm up typically involves light cardio to get your heart rate up and specific movements to engage your arms. It’s essential to properly warm up before diving into intense workouts like supersets.
And there you go! You are now fully “armed” to take your bicep and triceps training to the next level!
Add this training technique to your current workouts, ensure you apply the progressive overload principle and monitor your progress AND success!
Expect invites to all the “gun shows!” as within three months, you should be packing another 1 inch to your upper arms!
(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)
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