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Most gym goers love training biceps. It’s one of those muscle groups that stands out and is favored by many. For some, biceps are one of the first muscles that show a noticeable difference and seem to naturally grow and have good shape. Unfortunately for many others though, biceps are a lagging body part and it’s a never ending struggle to get them past a certain point. Since none of us can naturally alter our genetics, the only other way is to modify the way you train biceps. Supersets are an excellent way to break past your plateau if you’re having trouble in this area.
The nature of supersetting is attaining skin bursting pumps. It’s going from one exercise to another with little to no rest in between. This could also be described as doing two sets in one. Some superset with lighter weights and more reps but this shouldn’t be the case. Your muscles still need to be overloaded with heavy weights. Keep the rep range between 6 and 8. With this you’ll be getting an overall 12 reps or more with doing a superset.
Part of the philosophy behind this is that you get a lot of bicep work on when you perform back exercises, especially if you’re doing heavy compound movements for back such as deadlifts and bent over rows (which you should be doing). So when you train biceps supersetting with isolated movements you’ll be shocking your muscles in to growth. Below is a sample bicep routine implementing supersets. You can perform this after you train chest or back, or do this on its own day (or if you have a day specified for arms only).
Standing EZ Bar Curls superset with Dumbbell Hammer Curls – 3 sets of 6-8 for each
Preacher Curls superset with Seated Dumbbell Curls – 3 sets of 6-8 for each
This looks short and simple but your biceps will be burning after you do this especially if you do them until you reach muscle failure. Try this the next time you train biceps. If for some reason you feel like you can do more, throw in a set of 21’s with barbell curls at the end. You can also use the same method for triceps too.
