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Blow Up Your Biceps With Supersets

Supersetting involves performing one exercise; after which, with none rest, performing a second exercise that works the same or opposing muscle group. Only after performing each exercises in sequence do you rest for a few minutes. You then perform your next superset. In Pumping Iron, Arnold Schwarzenegger talks about how great the muscle pump feels. The muscles fill with blood and all and turn out to be very hard, swollen and far larger.

“The best feeling you’ll be able to get in a gym or probably the most satisfying feeling you’ll be able to get in a gym is the pump. For example you train your biceps. Blood is rushing into your muscles and that is what we call the pump. Your muscles get a very tight feeling like your skin goes to blow up at any minute. It’s really tight. It’s like any person blowing air into your muscle. It just blows up and it feels different. It feels improbable….”



Supersetting a biceps exercise with a triceps exercise gives you, no doubt, probably the most incredible pumped sensation that you will ever experience. Your arms will blow up like balloons. To prove this to yourself have a look within the mirror before and after your superset workout, and take before- and after-workout arm measurements. I also prefer to tap on my arms as I’m going along to gauge the hardness of my pump and effectiveness of my workout.

Give these supersets a try. The primary 4 I listed involve supersetting a biceps exercise with a triceps exercise. The last one involves supersetting two triceps exercises. But for the reason that triceps make up 2/3 of your arm mass, it is sensible to do slightly extra on your triceps — plus it is a killer combination.

seated dumbbell curl

narrow-grip barbell bench press

2-3 supersets of 5-10 reps

E-Z barbell preacher curl

pulley pushdown

2-3 supersets of 5-10 reps

E-Z barbell concentration curl

parallel bar dips

2-3 supersets of 5-10 reps

incline-bench dumbbell curl

lying dumbbell extension (holding one dumbbell with each hands)

2-3 supersets of 5-10 reps

triceps dips between benches

dumbbell pullover (holding one dumbbell with each hands)

2-3 supersets of 5-10 reps

Note: I’ve all the time done the biceps exercise first within the superset, nevertheless it is likely to be interesting to alter it up by doing the triceps exercise first.

These supersets have worked for me through the years to place some decent size on my arms. You’ll be able to design your personal supersets by alternating two of your favorite biceps/triceps exercises. Just remember that whenever you’re going forwards and backwards between two different exercises, other lifters may show up at any moment and unload your barbell, steal your dumbbells, etc. Due to this fact it is smart to establish the 2 exercises close to at least one one other. That way it is simple to leap in and say, “Hey, I’ve still got a pair more sets on that.”

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