Super setting Biceps & Triceps provides amazing growth

[Mudge]

I do not superset. You aren't me and I'm not you, so telling me what is too much and what isn't is not going to get me changing my routine. As I keep mentioning over, and over again, deep into a cycle I can train very differently. I can run a higher volume routine as frequently as every 5 days with no time off for a couple weeks until I feel like it. I will never be sore and I will always go in stronger. As of this moment that is not the case, once a week is enough for me given my volume, intensity, and apparent recouperation abilities.

Its possible this will change in another 4 weeks, at this point there is no use for me to even guess.

I will definitely consider supersetting for a changeup, it has my curiosity, but as of now I dont use this for anything.

 

[jaim91]

What's the differene between close grip bench press, and lying french press?
Dimaggio - "Supersets Training Principles

Working opposing muscle groups in back to back fashion, taking as little rest as possible between each set. E.g. Alternating sets for opposing muscle groups ??? such as biceps and triceps or chest and back ??? greatly increases intensity. While you train one muscle group, the other is recovering as you complete the set. With two muscles or muscle groups begin worked, more blood is pumped to the area." - This is the Weider principle of supersetting. I thought you said you train bis and tris on different days...

 

[Mudge]

Lee Priest, 20 sets per bodypart maximum FWIW.

 

[Johnnny]

Mudge I wasn't telling you to change your routine, I was simply asking if you super set your arms as you train them on the same day.

I was also simply saying that for me some of what you're doing is too much. That's all.

 

[Johnnny]

I just did my biceps seperately from triceps for the first time in a long time.

I did them after my chest & I'm very surprised but my biceps got much more pumped then when I was super setting.

I think the guy I'm getting my most recent advice from is right, that supersetting your biceps & triceps will cause you to overtrain your arms.

He suggests doing triceps on back day either super setting your 3 tricep exercises during the beginning of your back or at the end.

He said biceps are better done on chest & you can't train back the day after or before your biceps as your biceps are greatly involved durning your back routine.

& you shouldn't do triceps on shoulder day or chest day as triceps are greatly involved while working out both chest or shoulders & you won't have the same tricep workout as if you were to do it on seperate days of chest & shoulders. Same reason you don't train chest & shoulders on the same day or on back to back days as they both interchange.

 

[Novo]

Originally posted by Johnnny
I think the guy I'm getting my most recent advice from is right, that supersetting your biceps & triceps will cause you to overtrain your arms.

He suggests doing triceps on back day either super setting your 3 tricep exercises during the beginning of your back or at the end....

Mudge? There's a thread within this forum that features both a picture of this guy, and the interesting debate that ensued. You may like to check it out?


Just ... couldn't .... stop .... myself, sorry!!

 

[Johnnny]

Novo what's your problem? If you read any of the other replies by me in this thread you'd see that I got some bad advice about 5yrs ago & was told that super setting arms was good & would promote growth.

I was convinced that it was good even when some ppl here said it wasn't.

Well the guy in the picture on his business card told me last week that I'm overtraining my arms by super setting them. He said that type of arm workout is mainly good for someone who uses steroids as that is what he used to do when he was on steroids & now he trains his arms seperately now that he's off steroids.

That's all.

 

[jaim91]

So is the consensus that Johnnny does or does not like supersetting, and that it is or is not good for the growth of the arms?

 

[Johnnny]

jaim91 if you understood what I said, at the beginning of the thread which was probably 2-3 weeks ago I thought supersetting bi's & tri's was good & promoted better growth as I had made some very descent gains over the last 5yrs while doing it.

It wasn't until last week I found out that super setting bi's & tri's is more for ppl who are on a heavy mass building steroid cycle & for a natural training person it would cause over training in your arms. Therefore not good. I was told that I could've gained a lot more strength & size to my arms than I had been when I was supersetting bi's & tri's.

So no supersetting bi's & tri's is not good, it will cause your arms to over train.

 

[tucker01]

Suoersetting Bi's and Tri's is fine natural or not, I just wouldn't do it every workout. maybe every four weeks or something.

Remember Variety is the spice of life, you got to keep your body guessing in order to help premote growth.

 

[Johnnny]

IainDaniel now I'm doing chest & biceps & back & triceps. My biceps actually got really pumped, much more than supersetting arms for the first time in awhile.

 

[tucker01]

Exactly, the change in routine, provided a different stimulus.

Assuming you stick to this for a while and then change again you would more than likely get the same kind of feeling.

 

[Johnnny]

IainDaniel change in the routine, & not overtraining my arms.

 

[jaim91]

Ah...thank you for the clarification Johnny. As a woman not looking to put on THAT much muscle (and not using steroids), I will refrain from supersetting.

What' the difference between anabolic 'roids, and the ones that are illegal?

 

[Johnnny]

jaim91

Ah...thank you for the clarification Johnny. As a woman not looking to put on THAT much muscle (and not using steroids), I will refrain from supersetting.

If you've even read the thread you'd understand that super setting your arms will be over training your arms causing the opposite of growth for a natural training person even for someone who is looking for the lean, slender look. As with over training, your muscles won't grow as effectively or at all as if they would without overtraining. So supersetting your biceps & triceps as I've stated I recently found out it will eventually lead to overtraining your arms which isn't good for anyone even ppl who want the long lean look.

What' the difference between anabolic 'roids, and the ones that are illegal?

What I get from this is that you think anabolic steroids are legal & there are other types of drugs used in bodybuilding that are illegal.

Well anabolic steroids are illegal & are classified under this same category as anabolic steroids.

I've met & known some bodybuilders who use horse hormones. If they fall under the steroid category I'm not sure.

 

[tucker01]

Supersets are fine for a natural or Anabolic enhanced bodybuilder.

They offer variation and a different stimulus.

Doing 24 sets however with supersets is a little too much for a natural lifter on regular basis. Again as stated before, do what works for you, try different approaches as long as you are making progress why change things.

 

[Johnnny]

IainDaniel like I said after just one bicep workout, I found it was working much better as I wasn't over training my arms as before.

I will see how good a tricep workout I'll have today after I do my back. I bet my triceps will be pumped & I'll be able to do more than 250lbs on my close grip or at least more reps.

 

[tucker01]

Pump means nothing to me other than a good feeling which is nice sometimes, Just monitor your progress ie. are your wieghts increasing, and body measurements

 

[Johnnny]

IainDaniel

Pump means nothing to me other than a good feeling which is nice sometimes, Just monitor your progress ie. are your wieghts increasing, and body measurements

The pump should me something to you. It's a sign that you're getting enough muscle stimulation to cause muscle growth.
You want that feeling like your bicep is going to burst out of the skin or that rock hard feeling in your lats after several sets of barbell rows.

 

[CowPimp]

Originally posted by Johnnny
IainDaniel


The pump should me something to you. It's a sign that you're getting enough muscle stimulation to cause muscle growth.
You want that feeling like your bicep is going to burst out of the skin or that rock hard feeling in your lats after several sets of barbell rows.

To my knowledge, pump has nothing to do with hypertrophy. Pump is simply the feeling and increase in size that comes from increased blood flow to a muscle or group of muscles. The only real way to see if you are experiencing gains is to measure your muscles or log the weights you use over time.

 

[Johnnny]

CowPimp

To my knowledge, pump has nothing to do with hypertrophy. Pump is simply the feeling and increase in size that comes from increased blood flow to a muscle or group of muscles. The only real way to see if you are experiencing gains is to measure your muscles or log the weights you use over time.

Like I said getting pumped is a signe that your muscles are getting enough muscle stimulation to grow.

Back when I first started training 10yrs ago in my first few months of training I wasn't really getting pumped or growing that much of the time. A trainer asked me how I was training. He is I wasn't getting enough stimulation to grow & told me during my routine I should be concentrating on peak muscular contraction.

After I did this I felt everything getting more pumped & I started getting much stronger & growing better.

The muscle pump is a sign that you're getting enough muscle stimulation to grow.

Arnold always focused on getting the pump in the muscle whether it was doing biceps, or legs. He always said that if he was getting a good muscle pump during his session, he was getting the job done.

Getting a good muscle pump is very important in terms of growing in size & strength.

 

[jaim91]

Arnold describes the "pump" as a feeling...combined with vascularity...

 

[Johnnny]

jaim91 yep he does.

 

[mostang]

Hey Johnny that's about the same line up of exercises I do for arms, but at the end after the 24 sets I'll add isolating my tri's by doing to sets of burnout dips and do one more set on the Cybex machine for my bi's starting as heavy as I can go and burn out, drop two plates and do it again until I'm only doing like 40lbs. My arms carry that pump for over 36 hours.

 

[Johnnny]

Mostang.

Hey Johnny that's about the same line up of exercises I do for arms, but at the end after the 24 sets I'll add isolating my tri's by doing to sets of burnout dips and do one more set on the Cybex machine for my bi's starting as heavy as I can go and burn out, drop two plates and do it again until I'm only doing like 40lbs. My arms carry that pump for over 36 hours.

Are you talking about the supersetting bi's/tri's or doing arms seperately chest & biceps & back & triceps? Because I do them seperately such as this as I said earlier I found out about 10 days ago that super setting your arms will cause you to over train them.

 

[mostang]

Mostang.




Are you talking about the supersetting bi's/tri's or doing arms seperately chest & biceps & back & triceps? Because I do them seperately such as this as I said earlier I found out about 10 days ago that super setting your arms will cause you to over train them.

I do the regular chest on Monday's and that's it. I wait till Friday and yes I do both Bi's and Tri's on Fridays bouncing back and forth useually starting with alt. seated DB curls then skulls..back to bi's....tri's until I'm done.

 

[tucker01]

Johnnny Supersetting Doesn"t Cause Overtraining, Already!!!!!

 

[Mudge]

Like I said getting pumped is a signe that your muscles are getting enough muscle stimulation to grow.

You can get pumped with the pink dumbells bro, all it means is there is a lot of blood in the muscle 'engorging' it.

 

[jaim91]

"You can get pumped with the pink dumbells bro"

What does that mean?

 

[Johnnny]

Mudge

You can get pumped with the pink dumbells bro, all it means is there is a lot of blood in the muscle 'engorging' it.

What the hell are pink dumbbells? But yes you are right about the meaning of "getting the pump"

As I've said getting the pump is a sign that your muscles are getting enough stimulation to grow & get stronger as well.

Arnold always says if you're not getting the pump, you're not training hard enough during each set for whatever muscle you're working.