Tired of the same old supersets and want to give your arms that extra in musle gains? Then try these!
I previously discussed supersets over here, so I’ll keep this short: these won’t be the usual arm supersets you see done everywhere else.
Both will be in agonist – antagonist fashion. Meaning we’ll train the arm muscles that oppose each other.
Superset A: Drag Curls And Triceps Extensions
We’ll start with drag curls, a biceps isolation that recruits the biceps in a different pattern than normal biceps curls. You’ll get a bit of shoulder training on the side.
Choose a weight where you can do at least 6 reps and no more than 12. When you reach muscle failure, do not take a break and directly go over to the second exercise, lying triceps extensions:
Once more, use a weight where you can do a minimum of 6 reps and no more than 12. When you reach muscle failure, you go back to the first exercise.
Superset B: Kickbacks And Concentration Curls
Kickbacks are somewhere in the top list of underappreciated exercises, with many people saying they don’t do much. Wrong because they just do them wrong. For kickbacks to be effective, you have to do them with good form! All that moves is the elbow joint and the upper arm stays in place!
Reps as above and when reaching failure you again immediately go to the next exercise, the concentration curl.
Wait, concentration curls? Isn’t the traditional antagonist muscle everybody uses for biceps – triceps supersets the biceps? And don’t concentration curls train the brachialis?
Yes and yes. But I promised you unusual supersets and that’s what you are getting. Chances are you already do enough for your biceps and the brachialis is the other antagonist of the triceps. Bigger gains could come your way by going this different superset route.
When Is It Enough?
Keep switching forth and back between the two exercises until you reach muscle failure during a set before hitting 6 reps.
And don’t overdo it! These supersets are meant as a change from your usual arm workout and lose their effectiveness when you do them too often!