Bicep Tricep Superset: Get Bigger and Stronger Now!

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Table of Contents

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!

What are supersets?

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”.

 

Why should you do supersets?

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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:

 

  • Supersets are a time saver: Supersets can help you save time. If you’re short on time and want to get a good workout, doing supersets can help you get more done in less time. By doing two exercises back-to-back, you can work for different muscle groups at the same time and get a lot more done

 

  • Supersets thrive on intensity: Supersets can help you push yourself harder. You might feel tired after a few exercises while doing a regular workout. But when you do a superset, you can push yourself to keep going even when you’re tired because you know you only have one more exercise before taking a break.

 

  • Supersets make you big and strong: Supersets can help you get stronger and faster. When you’re working out, you’re breaking down your muscles. But when you rest and recover, your muscles will grow back stronger. By doing supersets, you can work different muscle groups simultaneously and give one muscle group a break while you work on another; this way, you can push yourself harder and get stronger and faster.

 

Recommended Read: >>> What is Considered Big Arms (Explained) <<<

How to do supersets

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.

 

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Recommended Read: >>> What is Considered Big Arms (Explained) <<<

Why should you do bicep and tricep superset workouts?

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:

 

  • Time saver: Super setting means you’re doing two back-to-back exercises, which allows you to get a lot of work done quickly. This can be especially helpful if you’re short on time or want to fit a workout between classes.

 

  • Increase the intensity: Supersetting can make your workout more intense because you’re not allowing your muscles to rest between sets. This can lead to better workouts and bigger arms!

 

  • Muscle fiber activation: By super setting bicep and tricep exercises, you’re targeting both muscle groups simultaneously, leading to better muscle activation and overall muscle growth and development.

 

  • Muscle pumps: Supersetting will give you a better pump because you’re not giving your muscles a chance to rest between sets. A better pump can help with blood flow and muscle recovery.

 

  • Change it up: Super setting allows you to switch up your workout routine and try new exercises. It can also help you to break through a plateau if you’ve been stuck with the same routine for a while.

 

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!

 

Recommended Read: >>> Is It Possible to Increase Wrist Size <<<

Superset workout routines for biceps and triceps

Superset workout routines for biceps and triceps

Recommended Read: >>> 6 Exercises For Dips At Home For Bigger Chest and Triceps <<<

Superset one: Barbell Curls and Tricep Dips

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.

 

Recommended Read: >>> Lat Pushdowns: The Secret to a Strong and Defined Back <<<

Barbell Curls

Recommended Read: >>> Mastering Tricep Workouts with Dumbbells: A Comprehensive Guide to Strengthen Your Arms <<<

Tricep Dips

Recommended Read: >>> The 7 Best Dumbbell Push Ups Exercises You Should Do <<<

Superset two: Dumbbell Hammer Curls and Lying Tricep Extension

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.

 

Dumbbell Hammer Curls

Recommended Read: >>> Mastering Tricep Workouts with Dumbbells: A Comprehensive Guide to Strengthen Your Arms<<<

Lying Tricep Extension

Superset three: Standing Barbell Curls and Tricep Pushdown

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.

 

Barbell Curls

Recommended Read: >>> 5 Shoulder Workout Supersets For Massive Delts! <<<

Tricep Pushdown

Recommended Read: >>> Lower Bicep Workout Secrets: Top 7 Exercises for Massive Gains <<<

Six common mistakes to avoid when you superset arm workouts

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.

 

 

FAQs

What should I superset with biceps?

The biceps can be super set with any muscles. The most common muscle pairings are the triceps, chest and legs.

Can I do bicep and tricep together?

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.

What should I superset with tricep extensions?

To build muscle, you can super-set tricep extensions with barbell curls or dumbbell curls.

What muscle groups should you superset together?

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.

 

What exercises should you not superset?

You should try and avoid super setting too many compound exercises together, else this will place excessive stress on the body and nervous system.

 

Can you superset two different muscle groups?

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.

 

Should I change my training split to add super sets?

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.

What are the best bicep exercises?

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.

What are some of the best ways to increase bicep width?

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.

Can I train my biceps and triceps on the same day?

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.

What exercises can I do for short head bicep?

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.

Can I perform a bicep tricep superset at home?

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.

I am new to fitness. Are there beginner-friendly bicep exercises I can start with?

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.

Can bench press workout help in training biceps?

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.

What are some effective bicep exercises that I can do with dumbbells?

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.

How do I add an inch to my biceps?

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.

What is a good bicep warm-up before starting a superset workout?

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.

Closing thoughts on arm superset training

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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