The two most effective supersets for arms for biceps and triceps

Training program for arms and shoulders in one day
06/26/2016 Training

Being big is good, but being big and strong is even better. Today we will look at how to pump up your arms and shoulders to get a beautiful upper body. With training from Steve Cook, you can pump up your arms and shoulders without any problems!

It is well known that biceps and triceps adorn any person. But you know what's much, much cooler? This is when you have sculpted biceps, triceps and shoulders! This is what we need. I am for you to look great and be in sports shape, but it is important that, in addition to external beauty, your muscles are strong and toned. In this article we will tell you how to train shoulders, biceps, triceps in one day.

Since the shoulders and arms are relatively small muscle groups, you can train them together on the same day without overloading the nervous system.

This arm and shoulder workout program lasts 45 minutes. It involves the deltoids, biceps and triceps. The program is divided into two separate sections: arm exercises and shoulder exercises. First, we'll take care of the shoulders. Heavy weights, 2 supersets and a hard finisher are the basis for a good arm and shoulder workout in one day. With this approach, you will soon become an athlete!

Ready for some hard work? Forward! Stop sitting on the couch! The gym is waiting for you!

What is a superset

This is an effective method of increasing the intensity of your workout and shocking your muscles. You perform two different exercises on the same or different muscle groups without resting between sets.

The main purpose of using supersets in bodybuilding and fitness is, as I said, to increase the intensity of the workout. In other words, the amount of work performed over a certain period of time. We do this so that the body receives training stress for which it was not ready and, in response to it, triggers the growth of muscle mass.

Let's look at a specific example. Let's take two exercises. One more difficult one is barbell curls. And a simpler movement is curling dumbbells while sitting on an incline bench. When training according to a regular complex, you would first perform 3-4 sets of barbell curls. Then we would rest and move on to dumbbells according to a similar pattern.

What it will look like in the case of a superset:

After performing barbell curls, you move on to dumbbell curls without rest. As a result, one approach will consist of two movements. There will be the same number of sets – 3-4. As a result, you will do almost twice as much work as in the standard version.

Extension of arms on a block

To perform this exercise, place yourself on a handle with a rope. We work with minimal weight, focusing on technique.

Technique:

• Stand near the crossover block, grab the handle of the simulator with both hands.
• Keep your back straight, arms bent at the elbows and pressed to the body. Place your feet shoulder-width apart. The body is slightly tilted forward.
• As we exhale, we extend our arms, straightening them along the body. We move the ends of the rope apart to an almost horizontal position.
• We return to the starting position.

It is recommended to do 3-5 sets of 10-15 repetitions.

Photo: instagram.com/andrey_fithit

Pros and cons of supersets

It would seem that supersets can “surprise” our muscles and contribute to their growth, what could be the disadvantages? But they are:

1. This method cannot be used frequently (no more than 1-2 times a month). Like any technique for increasing the intensity of the training process, supersets place a stress load on the body and with their frequent use, the resulting stress can exceed the body's recovery abilities. As a result, you will harm your body.
2. If you perform supersets on machines, they should be free. But this can be a problem, especially during peak hours.
3. The method in question is only suitable for experienced athletes. It is not suitable for beginners.

What benefits do we get from supersets?

1. The most important thing is to increase the intensity of the workout and, as a result, more powerful stress for the muscles. During periods of mass gain, this will serve as an additional stimulus for growth, and during relief work it will allow you to burn more calories and work on the definition (separation) of muscles.
2. Reducing training time. Using this technique, we can reduce the duration of training by 1.5 times. What is important in conditions of time shortage.
3. Diversity. After all, you can combine not only exercises for the same muscle group, but also for different ones. For example, you can combine chest and back, or chest and triceps, or back and biceps.

The positive effect of training can be increased by taking sports nutrition. Especially creatine.

Let's move on to a more detailed consideration of the method.

Superset: alternate dumbbell raises + Scott bench raises

These exercises will help pump up your biceps.

Alternate dumbbell raises

Technique:

• We take dumbbells in both hands, stand straight, feet shoulder-width apart.
• We begin to bend the left and right arms alternately at the elbow, trusting the hands at the top point.
• We try to do the exercise without inertia, controlling every movement.

Scott Bench Raises

Technique:

• We take a barbell with a small weight. We stand next to the bench and place our hands, palms up, on a special surface.
• Keep your elbows approximately shoulder width apart.
• We bend our elbows. Then we smoothly lower them onto the bench.
• We do the exercise without inertia, controlling every movement.

We do 3-5 sets of 8-15 repetitions.

Examples of supersets

Which of them are most effective, and which ones can not be used at all? We'll figure it out soon!

Chest and biceps workout

This scheme of combining exercises is more beneficial than the chest-triceps ligament. This can be explained by the fact that in chest exercises, the triceps also actively work and get tired. And if you do bench presses, then the triceps muscle after such a “thrashing” will no longer be able to show all its strength.

Let's get back to our training. By the way, the chest and biceps are the most pumped muscle groups. Especially among guys who want to get a figure that is attractive to the opposite sex. Therefore, take note that training these two muscle groups can also be combined into a superset!

Since you should start with a more difficult exercise and move on to a less difficult one, the first one in line will be the chest exercise. The best option is pressing movements: bench press on a horizontal or inclined bench. Moreover, you can press both at a negative angle and at a positive one. And you can use a barbell or dumbbells as weights.

Next will be the biceps brachii muscle. This could be biceps curls with a barbell or dumbbells. This option is the most convenient. After all, you can put the apparatus next to the bench for the bench press and, after performing the chest exercise, immediately proceed to the biceps.

Superset example:

• Bench press – 12 reps.
• Barbell curls - 12 reps.

The two exercises are performed one after another without rest. And you can do it as follows. You hang several weights on each side of a barbell. Select their weight in such a way as to complete 12 repetitions. But there is one more criterion. You need to select the plates so that by throwing off the extreme ones on each side you can do 12 biceps curls with this barbell. Thus, the entire complex can be performed using only one barbell!

If you are finishing your workout and want to finish off your chest and biceps muscles, use a crossover. First do chest crunches on it, and then arm curls.

Biceps and triceps workout

Very often, arm training is allocated on a separate day. In this case, the entire training complex can be made of supersets. But this complex should be used no more than 1-2 times a month.

What it will look like:

1. EZ Bar Curls and French Press - 12-8 reps for each movement.
2. Curls on the Scott bench and push-ups on the uneven bars - 12-8 repetitions.
3. Concentrated biceps curls and arm extensions with a dumbbell from behind the head - 12-8 repetitions.

The next time you use the complex, the sequence of exercises can be changed, putting triceps movements first.

Don't forget to monitor the pace and technique of doing the exercises. The pace should be such that each approach takes an average of 30-40 seconds. Rest between supersets should take approximately the same amount of time as during a regular workout, that is, 1.5-2 minutes.

• Supersets at home

In home training, you can also use supersets. True, their effectiveness will be lower, since the choice of weights is significantly limited. Unless you have your own home gym. Usually you have to exercise with small dumbbells and your own body weight.

In this case, you can use trisets to increase the intensity of the training. They have the same principle as supersets, but only three exercises!

It is convenient to use the triset on the shoulders. Taking dumbbells, perform 12 raises in front of you (on the front deltoid), then abductions (on the middle bunch of deltoids) and finish with bent-over abductions (on the rear deltoid). So in one approach you will load all the bundles of deltoid muscles!

As for training your arms, you can perform push-ups with a narrow grip for 10-12 repetitions, and then raise dumbbells for biceps.

A biceps triset might look like this:

1. Dumbbell curls for biceps with a supinated grip (palms up) – 12 reps.
2. Hammers with dumbbells, neutral grip (palms facing each other) – 12 reps.
3. Reverse grip dumbbell raises (palms down) – 12 reps.

With this triset you will work all three arm flexors: biceps, brachialis and brachioradialis.

In the hall you can use the triset from the video:

How to change your workout intensity

The volume and intensity of the proposed workout is designed for more experienced athletes, but you can adjust the load based on your capabilities.

• Beginners.
  Perform only the triset and the first superset. Add 2 reps to each set for all exercises. That is, do 8 reps in each triset, and 10 in a superset. But work with heavy equipment to achieve muscle failure at the target numbers!
• Average level.
  Remove the last superset. Don't worry, the rest will still provide you with everything you need for muscle growth!

Review of Ekaterina Buida

We found a lot of questions about Ekaterina Buida’s superset training program: “Exercises for the whole body - fat-burning workout.”

Our verdict: may Katya Buida forgive us, but this is a good, but very long exercise. The exercises are very easy and will not put any strain on your muscles. The fact that the title contains motivating words like “fat burning”, “full workout”, etc. and so on. nothing is guaranteed to you: more details Dear, I accelerated my metabolism or myths about “hyped” metabolism .

This is an option exclusively for home fitness and nothing more. In general, it is very reminiscent of exercises for osteochondrosis, which doctors prescribe