To an untrained eye, arm supersets may appear to be the same movements: one arm moves from the starting position to the end position in a set time period, and the other arm does the same. But while they may look the same, they are actually quite different. And while many bodybuilders will tell you to include both movements in your routine, you should definitely strive to add a superset that focuses on the second arm.
It’s all about the arms in the gym today! The biceps are clearly the rulers of all muscle groups. They’re the king of all muscles. The most important muscle group in your body. And the most popular muscle group in the gym today. So, in honor of the biceps, I present to you my top 5 arm supersets from the gym.
There are an infinite number of ways to train your arms, but don’t let the sheer number of options overwhelm you. If you’re serious about building big, strong arms, you need to have some fun with it. Here’s how to get the most out of your workout.
Every bodybuilder wants to have big hands! The truth is that there are many different workouts to increase your biceps and triceps. Some bodybuilders, like. B. Dorian Yates, focus on progressive overload and get stronger over time by doing some arm exercises. Other bodybuilders, like Milos Sarchev, train to get a huge pump and use many different exercises to fatigue as many muscle fibers as possible. If you’re not happy with the way you’re holding your hand right now, you need to do something different. In my experience, supersets are one of the best ways to break plateaus and get muscular arms. A superset is a series of two exercises performed consecutively for the same muscle group.
You can perform these consecutive exercises with the help of the best equipment for superset arm workout including barbell, EZ-bar, dumbbells, and cables. By using these equipment for superset workout you achieve the results in less time than traditional sets. For example, you can perform biceps supersets with preacher stretches and incline cable extensions, as well as closed grip bench presses and triceps head kneads. Here is the exact procedure to perform a superset:
- Perform exercise 1 until you fail, then rest for 10 seconds.
- Do exercise 2 until you fail, then rest 1-4 minutes and repeat!
Here’s a video of Al Davis doing supersets of squats and upper triceps extensions. Look at this: Talk about some big, strong triceps! Supersets are very effective for building arm strength because they increase the amount of tension in a set and make the muscles work twice as long as normal. Supersets cause a lot of muscle damage and metabolic fatigue in your arms and give you a huge pump, which is great for stimulating growth. In this detailed guide, I’ll show you the 5 most effective ways to organize supersets for biceps and triceps training. Here’s a summary of the rest of this article:
- Hand Training #1: Supersets Source Deployment
- Arm workout #2: Heavy, then great together.
- Hand Training #3: Superset, then eccentric workout
- Hand Training #4: Triple Threat Supersets
- Hand Training #5: John Meadows’ training for maximum efficiency.
I learned these procedures from the best bodybuilding experts in the world, like Charles Poliquin and John Meadows. In this guide, I will also give you an overview of the functional anatomy of the upper arms. In particular, you’ll learn how to put together supersets to isolate the long and short heads of the biceps and the long/lateral/middle heads of the triceps. You’re about to get a world-class lesson on how to build big, muscular arms! Message: If you’re having trouble reading the programs presented here, check out this article on how to read an exercise program. Let’s get to work…
Hand training #1: Supersets Basic Position – Retirement
Starting position supersets are an incredibly effective way to build big arms. To perform a superset, you must perform a compound exercise and a back-to-back isolation exercise, with only 10 seconds of rest between exercises. For example, you could do a superset of oblique pull-ups and twists or bench press and upper triceps extensions. The starting position – innervation supersets are very effective because they overload different parts of the arms. The compound exercise overloads the arm muscles around the shoulder joint, while the isolation exercise overloads the arm muscles around the elbow joint. This creates a nasty microtrauma in the biceps and triceps that stimulates muscle growth. Here’s a simple superset for the hands that you can try. Look at this:
Superset Hand Routine
- A1 : Pull-ups (narrow/supine grip), 5 x 6-8, 3/0/X/0, 10-second rest
- A2 : Leg curls at 45 degrees (back grip), 5 x 12-15, 2/0/1/0, 180 seconds rest.
- B1 : Bench press (broad shoulder grip), 5 x 6-8, 3/1/X/0, 10 seconds rest
- B2 : French dumbbell bench press, 5 x 15-20, 2/0/1/0, rest 180 seconds
Here are the training videos: Exercise A1, Exercise A2, Exercise B1, Exercise B2 This procedure is much more complicated than it seems. You do a total of 5 biceps supersets and 5 triceps supersets. Here you can see what the training looks like in practice:
- Perform one set of pull-ups, then rest for 10 seconds.
- Perform a series of spins, then rest for 3 minutes.
- Perform the second set of pull-ups, then rest for 10 seconds.
- Perform the second set of rotational movements and rest for 3 minutes.
And so on. Once you’ve done 5 of these supersets for your biceps, move on to the supersets for your triceps. It is very important that you get a feel for how your hands work during this exercise. In the integrated exercises, I want you to focus on the explosion in the concentric phase. This helps you activate as many fast twitch muscle fibers as possible. However, with an isolation exercise, I want you to use a more controlled concentric phase and really focus on feeling the action of the target muscle. Charles Polikin joked that if you do this workout right, you’ll have trouble brushing your hair for the next 5 days! If you have a poorly developed shoulder muscle, you should do the brachialis instead of the biceps. Here’s what a superset for shoulder extension and retraction would look like:
Routine shoulder insertion
- A1: pull-ups (tight grip/penetrating grip), 5 x 4-6, 3/0/X/0, 10 seconds rest
- A2 : Cross-bar curl (wide/impregnated grip), 5 x 6-8, 2/0/1/0**, rest 180 seconds
**2 second pause in the concentric movement with 40 degrees of flexion of the elbow. Here are the training videos: Exercise A1, Exercise A2 If your goal is to strengthen your shoulder muscles, any stretch with a pronated grip will help. You can check out my article on the 5 best exercises for the shoulder girdle for more ideas on training this shoulder muscle.
Arm drive #2: heavy, then upper assembly
I really want to teach you this course. The strength training followed by supersets method is suitable for any muscle group, but it is particularly effective for building big arms. This training consists of two parts:
- Part 1: Train with weights to engage the fast twitch muscle fibers.
- Part 2: Train with big sets to tire out your muscles and get a huge pump!
The heavy exercise method and then the super sets are the best of both worlds. First, do a few heavy-duty exercises for your biceps and triceps to activate your fast-twitch muscle fibers. Then perform a superset with more reps for your biceps and triceps to build up your arms and create a lot of muscle damage and metabolic stress. By the end of this treatment, your hands will be begging you to spare them! This is how it works:
Heavy, then superset on arms
- A1 : Bench press (front), 4 x 7-9, 3/0/1/0, rest 90 seconds
- A2 : Unilateral Zotman twists (staggered grip), 4 x 7-9, 5/0/1/0, rest 90 seconds
- B1 : Bench press with chains (wide shoulder grip), 3 x 10-12, 4/0/X/0, 10 seconds rest.
- B2: Overhead cable stretch, 3 x 10-12, 3/2/1/0, 120 seconds rest
- B3 : 60 degree twist (back grip), 3 x 10-12, 2/0/2/0, 10 seconds rest.
- B4 : 30 degree chest turn (hammer grip), 3 x 10-12, 2/0/2/0, 120 seconds rest.
Here are the training videos: Exercise A1, Exercise A2, Exercise B1, Exercise B2, Exercise B3, Exercise B4. If this routine seems confusing, check out my handy guide on how to read an exercise program. This type of superset is incredibly effective in increasing arm size. Let’s take a look at why these exercises are so effective. Your triceps exercise begins with a dumbbell flexion stretch. All types of extensions are ideal for training the lateral and medial heads of the triceps. Next, perform super sets for your triceps. Bench presses and overhead triceps stretching exercises are ideal for overloading the long head of the triceps. This means that every head of your triceps is absolutely worked! The same goes for your biceps. The first exercise (Preacher-Zottman curl) is ideal for overloading the brachialis, brachioradialis and even the short head of the biceps. The 60 and 30 degree extensions, on the other hand, are ideal for isolating the long head of the biceps. By the end of this treatment, all the muscle fibers in your arms will be begging you to spare them!
Hand training #3: Superset, then eccentric drive
This is a very difficult process for the hands. Do supersets for your biceps and triceps at the beginning of your workout. If your arms are already pre-tired, perform some eccentric exercises to further overload your arms. It’s a very unpleasant combination! Let’s review the process before I forget. Look at this:
Superset, then eccentric arm drive
- A1 : DB curl at 30 degrees (spread grip), 5 x 4-6, 2/0/X/0, 10 seconds rest.
- A2 : Preacher ez-bar curl (wide/supine grip), 5 x 4-6, 2/0/X/0, 120 seconds rest.
- A3 : V-bar curl (upper body vertical), 5 x 4-6, 2/0/X/0, 10 seconds rest.
- A4 : Chest stretch at 30 degrees, 5 x 6-8, 2/0/X/0, 120 seconds rest.
- B1 : 1 Eccentric shoulder flexion with dumbbell (rear handle), 3 x 3, 10/0/1/0, rest 120 secs
- B2 : One-sided eccentric bench press**, 3 x 5, 8/0/1/0, 120 seconds rest.
**Push the dumbbell up as if you were pressing on the ceiling from a seated position. Then lower the weight again as if you were doing a triceps stretch. In the down position, roll your elbow forward before pushing your weight up. For more information, see video exercise B2. Here are the training videos: Exercise A1, Exercise A2, Exercise A3, Exercise A4, Exercise B1, Exercise B2. This workout is ideal if you respond well to low reps and have a lot of fast twitch muscle fibers. First, perform some low impact supersets for your biceps and triceps. Next, do brutal eccentric reps in two of the best biceps exercises ever invented. The 1 shoulder dumbbell extension is probably the best exercise you can do for the short head of the biceps. The short head contracts isometrically to keep the bar balanced during the exercise. On the other hand, the French eccentric press with dumbbells is one of the best exercises for the long head of the triceps. In this exercise, the elbow is right above the head, which gives a lot of pressure on the long head. With this treatment, you can expect the worst muscle pain of your life! If you want to know more about eccentric training, read the following articles: Eccentric training is one of the most powerful tools you can use to build muscle mass. Use it during your arm training and watch your gains increase!
Hand training #4: Triple Threat Supersets
It’s time to bring out the heavy artillery! One of the challenges of arm training is that there are so many different muscles and muscle heads to work with. Here are some of the best exercises to train the different muscles of the arm:
Arm muscle #1: Biceps head long
- All kinds of twists and turns, tight turns, push-up twists…
Arm muscle #2: Short head of biceps
- All kinds of turns, wide grip turns, pull-ups.
Arm muscle #3: Brachialis and brachioradialis
- All types of Zottman swivels, pronounced handle swivels, hammer handle swivels.
Arm muscle n°4: Head of triceps longus:
- V-bar dips, bench press, flat and upper triceps extensions.
Arm muscle No. 5: Lateral head of triceps
- V-bar dips, bench press and flat, triceps curls and flat.
Arm muscle #6: Medial triceps head
- Pull-ups on a V-bar, tricep curls, push-ups on a cable.
As you can see, the arms are a very complex muscle group. There are so many different muscle groups you should be training, and so many different exercises you can use to train them! If you feel the universe has wronged you by making arm training too difficult, let Triple Threat Supersets bring you back to the light! In this program you will perform 3 supersets for the biceps and 3 supersets for the triceps. Each of these supersets is specifically designed to overload one of the 6 arm muscles above. First, let’s take a look at the Triple Threat superset biceps workout. Look at this: Biceps Triple Threat Superset Workout
- A1 : Zottman sit-ups, 3 x 10-12, 4/0/1/0, rest 10 seconds
- A2 : Cross-bar curl (wide/impregnated grip), 3 x 10-12, 2/0/2/0, 120 seconds rest.
- B1 : Preacher ez-bar curl (wide/supine grip), 3 x 10-12, 3/0/1/0, 10 seconds rest.
- B2 : Preacher ez-bar curl (narrow/supine grip), 3 x 10-12, 2/0/2/0, 120 seconds rest.
- C1 : DB Curl at 45 degrees (rear grip), 3 x 10-12, 3/0/1/0, 10 seconds rest.
- C2 : 60 degree cable twist, 3 x 10-12, 2/0/2/0, 120 seconds rest.
Here are the training videos: Exercise A1, Exercise A2, Exercise B1, Exercise B2, Exercise C1, Exercise C2. This workout contains three different supersets. You do 3 supersets for exercise A, then 3 supersets for exercise B, then 3 supersets for exercise C. In the first superset, Zottman twists and bends are performed on the bar with a pronated grip to overload the shoulder girdle muscles. The second superset includes two types of extensions with a dominator to overload the short head of the biceps. Finally, the third superset includes two types of oblique stretches to overload the long head of the biceps. This biceps workout contains 18 torturous sets. By the end of this workout, your biceps will be ready to explode! After 18 sets of biceps, you can do the next triceps exercise Triple Threat Supersets. Look at this: Triceps Triple Supersets Training
- A1: triceps curls with DB, 3 x 10-12, 3/0/1/0, 10 seconds rest
- A2 : Crushing the skull with dead stop, 3 x 10-12, 2/1/2/0, rest 120 seconds
- B1 : Hammer machine for tilting, 3 x 10-12, 3/0/1/0, pause 10 seconds
- B2 : Oblique stretch, 3 x 10-12, 2/0/2/0, rest 120 seconds.
- C1: overhead cable stretch, 3 x 10-12, 3/0/1/0, rest 10 seconds
- C2 : Standing French dumbbell press, 3 x 10-12, 2/0/2/0, rest 120 seconds
Here are the training videos: Exercise A1, Exercise A2, Exercise B1, Exercise B2, Exercise C1, Exercise C2. Again, perform 3 separate supersets for your triceps. The first superset involves two different types of lying triceps stretches to overload the lateral and long heads of your triceps. The second superset uses flexion and extension to train the lateral and medial heads of the triceps. Finally, the third superset uses two different types of overhead stretches to really stretch the long head of the triceps and give you a powerful arm pump. If you manage to follow this triple arm workout, you will be rewarded with explosive arm growth. Talk about explosive arm growth: John Meadows has put together a great hand set that I want to share with you.
Hand training #5: John Meadows Megapump Road
John Meadows calls this arm workout a mega pump routine. It was designed with one goal in mind: to give you the most ridiculous arm-pumping experience of your life! Of course, this workout also develops the biceps and triceps muscles. In this workout you will perform 4 different supersets for your biceps and triceps. Between supersets, do extreme arm stretches to further promote growth. Here is the general format of the routine:
- First super sets for biceps and triceps x 3 sets each, then extreme stretches.
- Second biceps/triceps superset x 3 sets each, then extreme stretching.
- Third biceps/triceps superset x 3 sets each, then extreme stretching.
- Fourth superset biceps/triceps x 3 sets each, then extreme stretching.
I hope that makes sense. And now, a marathon arm workout: John Meadows Mega Pump Arm Routine
- A1 Curl standing DB (back grip), 3 x 10, 1/0/1/0, no rest.
- A2 DB-Curl standing (hammer grip) 3 x AMRAP**, 1/0/1/0, rest 30 seconds
- A3 Standing push-ups (pronated grip / D-arm), 3 x 10, 1/0/X/1, no rest.
- A4 Standing, upper body extension (D-arm), 3 x AMRAP**, 1/0/1/0, rest 30 seconds
- B1 : Unilateral biceps extension (arm pulled back), 1 x 30 seconds, without rest.
- B2 : Unilateral triceps extension (arm overhead), 1 x 30 seconds, 30 seconds rest.
- C1: Double rope push-ups (elbows to side), 3 x 10, 1/0/1/0, without pause
- C2 : Double rope push-up (elbows forward), 3 x AMRAP**, 1/0/1/0, 30 seconds rest
- C3 : Preacher ez-bar curl (wide/supine grip), 3 x 10, 1/0/1/0, 30 seconds rest.
- D1 : Unilateral biceps extension (arm pulled back), 1 x 45 seconds, without rest.
- D2 : Unilateral triceps extension (arm overhead), 1 x 45 seconds, 30 seconds rest.
- E1: standing curl with dumbbells, 3 x 10-12, 1/0/1/0, 30 seconds rest
- E2 : Kettlebell Deadlift, 3 x 15-20, 1/0/1/0, 30 seconds rest
- F1 : Unilateral biceps extension (arm drawn back), 1 x 60 seconds, without rest
- F2 : Unilateral triceps extension (arm above the head), 1 x 60 seconds, 30 seconds rest
- G1 : DB-Curl, 2 x 10-15, 1/0/1/0, 30 sec rest
- G2: flexion push-up with balls, 2 x 10-15, 1/0/1/0, rest 30 seconds
**Do as many repetitions as possible. Here is a video instruction: This is a high intensity workout! I don’t want to say too much about this routine because John Meadows explains everything perfectly in the video. If you are at all interested in this arm workout, you should click on the video and watch John Meadows perform it himself. To learn more about John’s unique training style, read the article below: This article is worth reading even if you don’t use John’s exact training program. John is a genius when it comes to developing strength training programs. Supplement Supersets are one of the simplest and most effective training methods you can use to develop big arms. There are many ways to organize your workouts with supersets. In this guide, I’ll show you how to invent the 5 most effective supersets ever:
- Supersets Source Deployment
- Heavy, then great together.
- Superset, then eccentric workout
- Triple Threat Supersets
- John Meadows’ training for maximum efficiency.
If your arms haven’t grown in the sense that Arnold Schwarzenegger was more than a little distracted by his housekeeper, then you should try these hand supersets. You won’t be disappointed! I just know that the first step is to create a vision, because when you see a vision, a beautiful vision, it creates the power of desire. Thanks for reading and good luck with your strength training! Dr. Mike Jansen. I am the creator and owner of Revolutionary Program Design. I help advanced athletes take their training to the next level and achieve results they didn’t even know they had.
Latest materials
Link to Ronnie Coleman’s leg workout! Ronnie Coleman’s leg workout! In this detailed guide, I’ll tell you how Ronnie Coleman trained his legs and how he built some of the biggest and strongest legs in bodybuilding history. If you’ve never heard of it…. link to the 6/12/25 program for big and strong legs! Program 6/12/25 for big and strong legs! The 6/12/25 program is one of the simplest and most effective hypertrophy training methods ever invented. The 6/12/25 program is a special kind of tri-set where you perform 3 exercises …Today we’re going to talk about arm supersets. This little-known exercise method is very important, and I truly believe that it’s going to save many people’s arms.. Read more about bicep and tricep workout for mass and let us know what you think.
Frequently Asked Questions
Are supersets good for arms?
Supersetting is a great way to get your muscles moving and to mix up your weight training routine. As a matter of fact, supersetting is one of the best ways to build muscle. And, who doesn’t want huge arms? Well, there are several ways to superset, but there are only 5 that are the most effective. Supersets are a great way to include a second exercise in a workout, because they can help you burn fat and calories faster. Using supersets, you will perform two different exercises in each workout (or superset), which will help you burn more calories during your workout.
What should I superset with biceps?
Supersets are a great way to work your muscles at high intensity without having to do an entire set. They also allow you to use different muscle groups to work out different parts of your body. Some of the best arm supersets combine triceps with biceps, for example. Supersetting is a popular technique in the weight room where a set of two complementary exercises are performed back to back with little rest in between. Supersets are very effective for building muscle since each exercise works a different muscle tissue. For this reason, supersetting arms with biceps is a great plan for building both size and muscle. Supersets have also been found to provide greater hypertrophy (growth) stimulation than straight sets or compound exercises due to a greater muscle activation.
What is the best superset workout?
Superset workouts are designed for those that want to burn serious calories, and they can be done multiple times a week to help lose weight even faster. They are also almost always accompanied by some sort of cardio workout to help burn even more calories. Some popular superset routines include the superset workout, bench press superset workout, and ab exercises superset workout. Supersets are a great way to get a ton of work done in a short amount of time, but not everyone has the ability to superset two of the same exercises. So, what’s the best arm workout to do for maximum burn? That’s what we’re here to find out.
Related Tags:
Feedback,superset arm workout at homesuperset arm workout with dumbbellsarm superset workout bodybuildingbicep and tricep workout for massbest arm workouts for mass at homearnold arm workout,People also search for,Privacy settings,How Search works,Lying triceps extensions,Biceps curl,Push‑up,Fly,Plank,Dip,See more,superset arm workout at home,superset arm workout with dumbbells,arm superset workout bodybuilding,bicep and tricep workout for mass,best arm workouts for mass at home,arnold arm workout,insane arm workout,killer arm workout with dumbbells
