Unless you’re a complete novice, you must have noticed that after a while, strength and size gains begin to slow down and become harder to achieve. That’s very natural and it’s only a sign that you need to find a way to up the intensity of your program and present your muscle fibers with a new challenge. And even though you may have used supersets in your training before, you may not know the most effective ways to incorporate this great intensity-boosting technique into your workouts.
A superset is two exercises done back to back with no rest in between – it can take multiple forms according to one’s goals and imagination. In fact, it’s nearly impossible to build a huge physique, especially massive bi’s and tri’s without doing supersets. Supersets have been around in the lifting world for what seems like forever, as they are excellent for developing muscularity, achieving an incredible pump and finally, saving some training time. If used correctly, they can one of the greatest tools in a lifter’s arsenal. Multiple studies have shown that training supersets with antagonistic muscle causes increased muscle size and power.
The only problem is that many athletes choose to use supersets in an ineffective way, which is we want to share with you professional fitness model Abel Albonetti’s three favorite arm-blasting supersets.
“When I was a teenager, I was like any other teen trying to lift as heavy as possible. But I found out quickly it’s not about the weight, it’s about the form” – says Albonetti, who’s also a MuscleTech-sponsored athlete and a coach.
SUPERSET #1: Straight-Bar Curl / Straight-Bar Skullcrusher
5 sets of 10 reps
The pairing of the skullcrusher as one of the best possible movements for the triceps and the bar curl as the classic bicep-builder produces a superset that will allow you to fully exhaust your arm fibers and create an unbelievable pump!