Supersets are an excellent way to increase the intensity of your workout and maximize your gains. In this article, we will discuss the best arms superset workout that will help you build bigger and stronger biceps and triceps.
What Is A Superset In Workout?
A superset is a form of strength training in which you move quickly from one exercise to a different exercise without taking a break for rest between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise. This also gives time for the muscles to recover. But during supersets, you move from one set to another without a break. Supersets can be used as a way to do more exercises in a given length of time, which can lead to muscle, cardiac, and other health gains. There are two main ways in which supersets can be performed, which include opposing muscle group supersets and same muscle group supersets. Opposing muscle group superset involves working two different areas of the body, such as performing one upper body exercise (such as the bench press) and then immediately moving to a lower body exercise (such as the leg press). The same muscle group superset involves working the same muscle group with two different exercises.
Benefits of Supersets Workout
Supersets can benefit your workouts in many ways. Here are some of the top benefits of using supersets:
Increased workout intensity: Since there’s no rest during a superset round, you increase your time under tension (TUT) — how long your muscles are under strain during a workout. Greater TUT forces your muscles to work harder for longer, which improves strength, muscle growth, and endurance.
Reduced workout time: Supersets can help you complete more exercises in less time, which can be beneficial if you have a busy schedule.
Improved cardiovascular health: Supersets can help you burn more calories and improve your cardiovascular health 2.
Targeted muscle groups: Supersets can be used to target specific muscle groups, which can help you achieve your fitness goals more effectively.
Variety: Supersets can add variety to your workout routine and prevent boredom.
Increased calorie burn: Supersets can help you burn more calories during and after your workout.
Bicep and Tricep Superset Workout for Mass
Barbell curl and skull crusher superset:
This superset targets both your biceps and triceps. Start with a barbell curl, then immediately follow it up with a skull crusher. Do 3 sets of 10 reps each.
Dumbbell hammer curl and overhead tricep extension superset:
This superset targets your biceps and triceps as well. Start with a dumbbell hammer curl, then immediately follow it up with an overhead tricep extension. Do 3 sets of 10 reps each.
Preacher curl and cable tricep pushdown superset:
This superset targets your biceps and triceps from different angles. Start with a preacher curl, then immediately follow it up with a cable tricep pushdown. Do 3 sets of 10 reps each.
Incline dumbbell curl and lying tricep extension superset:
This superset targets your biceps and triceps while also engaging your core muscles. Start with an incline dumbbell curl, then immediately follow it up with a lying tricep extension. Do 3 sets of 10 reps each.
Concentration curl and bench dips superset:
This superset targets your biceps and triceps while also engaging your chest muscles. Start with a concentration curl, then immediately follow it up with bench dips. Do 3 sets of 10 reps each.
Remember to warm up before starting any workout routine, stay hydrated throughout the workout, and cool down after the workout to prevent injury.
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