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Have you ever wondered what happened to an old friend with whom you used to be so close? The two of you really clicked, but time went on, you lost touch with each other, and although you had the
best intentions of staying close, daily distractions kept you apart. Weeks turned into months. Months turned into years. Before long that great kinship became just a vague recollection. Once
you get to that point you may think: 'No sense trying to get it back now. What's the use?'
As bodybuilders, we develop friendships as well. Yet in our case, the friends aren't only the people we meet along the way -those with whom we may share thoughts and opinions on everything from training tips to supplement strategies - but also the training methods we used to get us to where we are today. Every technique, every workout routine, every new angle on an exercise, succeeds to some degree in bringing us closer to our goal of possessing the ultimate body. Just as the time eventually comes when, as awkward as you may feel, you have to pick up the phone and touch base with your old buddy, the time comes when you must resurrect an old training routine. One such technique is the use of supersets. Remember them?
Virtually every bodybuilder who's been at the game for a while has done supersets at some point. Almost everyone will admit they work extraordinarily well. Nonetheless, supersets are one of those old familiar friends that bodybuilders lose touch with. If they're so great, why did we leave them behind in the first place?
The answer could be as simple as adhering to a stable training protocol. Most body-builders like to hit each muscle group once a week. Usually that means a major bodypart and an assisting bodypart - e.g. back and bis or chest and tris. Some people like to make the smaller bodypart one that doesn't get worked when they're training the bigger muscle. For example, they'll do chest and biceps. Since no steadfast rules exist, either method will work just fine. The problem with the two-bodyparts-per-workout principle is that it eliminates the use of supersets in the way they're intended.
The rationale of supersetting isn't just to pile on a lot of sets or combine an isolation move with a compound move. Supersets are most effective for working opposing muscle groups nonstop. This approach serves two purposes. It keeps the area flushed with blood, allowing for a ferocious pump, and it keeps the energy expenditure constant, thus increasing thermogenesis resulting in increased fat loss. Not a bad deal.
One of the best applications of supersetting is with biceps and triceps work since you have two opposing muscle groups that are located in the same area. When you pump your biceps, the triceps receives blood, and vice versa. This technique really makes your arms balloon up! Since both the bis and tris are smaller muscle groups, they are an ideal choice for supersetting in that the procedure isn't too taxing. It still isn't easy, but it isn't like super-setting bench presses with chins! (Hmm, a plan to consider the next time you're feeling especially masochistic.)
All right, so the arms are a perfect choice to superset. That still leaves the problem of knocking them out of the loop of working either the bis or tris with a major muscle group. That's why you should reserve supersetting for times when you want to prioritize a bodypart. Do your arms need extra work?
Incorporating some exercises that aren't so common adds magnitude to a superset routine. The following program is a specific superset combo that's designed to shift your arm growth into high gear. Do it on a day when you don't plan to train any other bodypart. This is all arms. We start with ..