how do you superset?

R1balla

R1balla

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Ill be doing this for arms. wondering how you guys do it (experienced people please). for example: do you guys go from compound lift to compound lift for a superset or do u go from compound to accessory? like this

BB Curl Superset to Close Grip bench

OR


BB Curl to Rope Extensions
 
ZiR RED said:
Barbell curls are not compound lifts.

Br
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I do back on a separate day, so for biceps alone, i consider them one of my lifts i can go heaviest on. i know its not a compound, i should have phrased it better. i thought you guys would understand what i was saying....
 
With arms I like to get triceps out of the way,then move on to biceps. An arm workout with supersets for me would look like this
1A: Close grip bp (4x8-12 on all)
1B: Rope Pushdown

2A: Skull crushers
2B: Dips

3A: Db curl
3B: Hammer curl

4A: Preacher curl
4B: One arm con. curl
 
I go. Barbell curls 1 set then to close grip pushups 1 set and rest a min between for 3 sets. And same with the next super set which is iso curls or hammer curls and tri dips 4 sets each. Then last I do tricep extensions and bicep resistance curls 3 sets each. Good for size and definition
 
There's some decent research showintg some good adaptations from supersetting agonist-antagonist. I'll see if I can pull some things up later

Br
 
i like doing a heavy power motion followed by a moderate rep movement....ie; standing bb curl followed by a seated db curl, close grip bb bench followed by a single tri pull down....works for me, depending on how intense your back and chest day are it doesnt take alot to work the arms..
 
ZiR RED said:
Barbell curls are not compound lifts.

Br
Click to expand...

Tell that to 3/4 of lifters in the average gym.

With compound lifts, I don't often superset them, but I usually stick to agonist/antagonist groups. Dips/Pullups are a good example. However, I train movements and not muscles and don't do much direct bicep work.
 
Rodja said:
Tell that to 3/4 of lifters in the average gym.

With compound lifts, I don't often superset them, but I usually stick to agonist/antagonist groups. Dips/Pullups are a good example. However, I train movements and not muscles and don't do much direct bicep work.
Click to expand...

this...my arms are pretty jacked after a good push and pull movement..
 
R1balla said:
so not many of you go from bicep to tricep just stick to the same muscle
Click to expand...

when/if i do a direct bi/tri day i keep the movements in the same muscle to cut down on rest time between sets....
 
I do arms opposite, set by set,
example:
skull-crushed 1st set to Inclined DB curls 1st set / skull-crushed 2nd set to Inclined DB curls 2nd set etc..
Only after the last set for each exercise I stick to the first muscle since I "burnset" to failure every exercise
for arms.
So would be Triceps pulldown last set to inverse grip pulldown burnset to one arm lateral cable pulldown..
then move to the last set of the given exercise for biceps and do the same: ez-bar last set to db hammer to inverse grip ezbar curls..

I like to swap exercises and their sequence on arms a lot, i find it works better for me, I don't think
I've done the same routine for arms two weeks in a row in two years. Also for me direct arm wo is followed by
full body depletion wo and it's the second time during the week that I hit triceps (chest is the other day of course)
 
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