3 Arm Supersets to Build Muscle ASAP
Supersets are a great way to intensify your workouts and add volume to your sessions without adding time. A superset is done by alternating between exercises of opposing muscle groups with little to no rest between. For example, performing a triceps movement immediately followed by a biceps movement. Doing so allows one muscle to rest while the other works and prevents you from wasting any time sitting around at the gym. An even better way to save time is to use the same piece of equipment for both exercises in the superset.
Here are 3 arm supersets using 3 different pieces of equipment to get jacked in a hurry.
EZ-Bar: EZ-Bar Skullcrusher + EZ-Bar Preacher Curl
The EZ-Bar Skullcrusher targets the two largest heads of the triceps—the long and lateral heads. The EZ-Bar Preacher Curl puts direct emphasis on your biceps by keeping your elbows at a fixed position and eliminating the possibility of any momentum or assistance from other muscle groups.
This superset should be performed toward the beginning or middle of your routine for 4-5 sets of 8-12 reps each. The video player above shows the exercises in action.
Dumbbell: Incline Dumbbell Tate Press + Incline Dumbbell Curl[youtube video="H01DJQa_uvo" /] [youtube video="AnY8HBurL1I" /]
The Incline Dumbbell Tate Press (or elbows out triceps extension) is an excellent exercise for building the lower triceps, which play a huge role in compound movements such as the Bench Press and Overhead Press. The Incline Dumbbell Curl targets the long head of biceps, the most visible portion of the biceps.
These isolation exercises should be done in the middle of your workout for 3-4 sets of 12-15 reps each.
Cable: Straight Bar Cable Pushdown + Straight Bar Cable Curl[youtube video="FtHxoPgvaa0" /] [youtube video="rW7zrVmZlvA" /]
The cable pushdown is a staple of almost every arm routine and can be done using a variety of attachments including the straight bar, rope, V-bar and even a band. The Straight Bar Cable Curl keeps constant tension on the biceps from the bottom of the movement all the way to the top.
This superset should be used toward the end of your routine for 3-4 sets of 12-20 reps each.
Supersets such as these will make your next arm workout much more effective and efficient. These pairings save time by using the same piece of equipment and create a massive pump by eliminating any excess rest periods. Try this workout in the order above, or take bits and pieces to make your next arm workout your best yet.
- What is a Superset? Everything You Need to Know
- Arm Training: A Simple Superset for Bigger Arms
- Do Supersets Result in Increased Strength Gains?