Author Topic: How often do you superset biceps with triceps?  (Read 11162 times)

Rimbaud

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Re: How often do you superset biceps with triceps?
« Reply #25 on: November 10, 2008, 09:23:34 AM »
I've been divided for years on this one. I love arm day; but it taxes your entire training split; following arm day, can't do chest, shoulder or back... well you can but you'll interrupt the recovery and little grow will occur...

My best mass split:

Day 1 morning: Chest- front shoulder 1 triceps 'heavy' exercise.  evening: light triceps
Day 2 morning Legs
Day 3 morning back - side delts 1 biceps'heavy' ex. evening: light biceps
Day 3 off.

Biggest I've been was on this routine.

True. I'll usually do one "detail" oriented arms day (maybe Tuesday) & then a heavy arms day on Saturday & take Sunday off. Because of some back problems I don't go too crazy when it comes to back so I'll usually hit back after training arms on Tuesday. Seems to workour ok for now.

Alex23

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Re: How often do you superset biceps with triceps?
« Reply #26 on: November 10, 2008, 04:29:39 PM »
True. I'll usually do one "detail" oriented arms day (maybe Tuesday) & then a heavy arms day on Saturday & take Sunday off. Because of some back problems I don't go too crazy when it comes to back so I'll usually hit back after training arms on Tuesday. Seems to workour ok for now.

Same here, back problems tend to slow me down; herniated a disk 2 years ago and although it recovered, it still flares up once in a while...

Rimbaud

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Re: How often do you superset biceps with triceps?
« Reply #27 on: November 10, 2008, 05:16:41 PM »
Same here, back problems tend to slow me down; herniated a disk 2 years ago and although it recovered, it still flares up once in a while...

Don't get me started on that. I've got a herniated L4 & L5. It flares up from time to time still. I've just learned to work around it. Basically no heavy squats, no heavy leg presses, & no heavy deadlifts. Now for legs & back it's lighter weight & higher reps.

Alex23

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Re: How often do you superset biceps with triceps?
« Reply #28 on: November 13, 2008, 04:57:24 PM »
Don't get me started on that. I've got a herniated L4 & L5. It flares up from time to time still. I've just learned to work around it. Basically no heavy squats, no heavy leg presses, & no heavy deadlifts. Now for legs & back it's lighter weight & higher reps.

Sciatica?

AVBG

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Re: How often do you superset biceps with triceps?
« Reply #29 on: November 13, 2008, 05:24:49 PM »
I superset bicep/triceps regularly, keep the blood in the arms.

madfox

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Re: How often do you superset biceps with triceps?
« Reply #30 on: November 13, 2008, 09:32:57 PM »
Every Monday:

3 sets ez-bar curls
3 sets widegrip pushdowns
3 sets preacher curls
2 sets one arm pushdowns
2 sets reverse one arm pushdown
2 sets straight bar curl
3 sets close grip bench
1 set of hammer curls

thewickedtruth

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Re: How often do you superset biceps with triceps?
« Reply #31 on: November 13, 2008, 09:35:12 PM »
Every Monday:

3 sets ez-bar curls
3 sets widegrip pushdowns
3 sets preacher curls
2 sets one arm pushdowns
2 sets reverse one arm pushdown
2 sets straight bar curl
3 sets close grip bench
1 set of hammer curls

overtrain much? sweet jesus!

mass 04

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Re: How often do you superset biceps with triceps?
« Reply #32 on: November 14, 2008, 08:14:06 AM »
overtrain much? sweet jesus!
It's not really that much volume IMO. 9 sets for bis and 10 for tris.

Zach Trowbridge

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Re: How often do you superset biceps with triceps?
« Reply #33 on: November 14, 2008, 01:47:16 PM »
I used to do chest/tris Monday, back/bis Tuesday, then a high-rep bis/tris supersetted workout on Friday.  Worked ok, I suppose.

Rimbaud

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Re: How often do you superset biceps with triceps?
« Reply #34 on: November 14, 2008, 03:50:45 PM »
Sciatica?

Pretty much...got most of the symptoms.  :'(

Rimbaud

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Re: How often do you superset biceps with triceps?
« Reply #35 on: November 14, 2008, 04:03:36 PM »
overtrain much? sweet jesus!

That's not that bad.

Permabulker

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Re: How often do you superset biceps with triceps?
« Reply #36 on: November 15, 2008, 09:20:26 AM »
I hardly ever superset.  I do prefer to train bis and tris on the same day though.  Just not super-setted.  (maybe I should?) I alternate every other set from biceps to triceps.  Occasionally I will switch it up and do biceps w chest and triceps with shoulders, etc. 

pumpster

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Re: How often do you superset biceps with triceps?
« Reply #37 on: November 15, 2008, 10:26:21 AM »
I do prefer to train bis and tris on the same day though.  Just not super-setted.  (maybe I should?)

Try it for a while and see whether it appeals psychologically and whether you think it's hitting the muscles better. Supersetting opposing muscles doesn't work for me.

Permabulker

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Re: How often do you superset biceps with triceps?
« Reply #38 on: November 15, 2008, 11:01:41 AM »
Try it for a while and see whether it appeals psychologically and whether you think it's hitting the muscles better. Supersetting opposing muscles doesn't work for me.

Its not like I have NEVER supersetted.  I just know it will be mostly a pump effect and Im trying to get more out of my workout than that.  I think its good to occasionally throw in the mixxx.  Sure. 

pumpster

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Re: How often do you superset biceps with triceps?
« Reply #39 on: November 15, 2008, 01:50:57 PM »
Its not like I have NEVER supersetted.  I just know it will be mostly a pump effect and Im trying to get more out of my workout than that.  I think its good to occasionally throw in the mixxx.  Sure. 

Well you asked whether you should do it, make up your mind lol maybe it's something worth trying for a little longer before giving up, or not. I think it takes at least a few weeks doing something to know.

ASJChaotic

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Re: How often do you superset biceps with triceps?
« Reply #40 on: November 15, 2008, 08:20:29 PM »
whaddya mean ?

heres what i am saying


straight bar push downs
warm up
warm up
work set
work set

overhead dumbell extension
warm up
warm up
work set
work set

close grip bench
warm up
warm up
waork set
work set


rope pull downs/cable curls
rpd burn out
cc warm up
rpd burn out
cc warm up
rpd burn out
cc warm up

barbell curls
warm up
warm up
waorkj set
work set

alt. dumbell curls
warm up
warm up
work set
work set

front double bicep curls
burn out
burn out
burn out


done.

why are you doing so many warm up sets?  ???
once a muscle is warmed up, it's warmed up, you don't need to do it for EVERY exercise IMO