4 Bicep Superset Workout (Build Bigger Arms in Less Time)

3. Suspension Trainer Push-ups

The trainer's instability drives you to activate additional muscles, particularly the biceps.

You can also keep things moving when you pair it with suspension trainer curls.

How to perform:

1. Extend your feet straight behind your torso. Your feet' heels should be slightly lifted. Once you've gotten into position, your body ought to be inclined.
2. Tighten the abs and clench your glutes to keep your hips from drooping.
3. Bend your elbows and drop your body into your hands. Bending your elbows causes the suspension trainer to move slightly to the side.
4. When you lower your body to a push-up position, your chest should parallel the suspension trainer handles.
5. Return to your starting position by pushing into the handles.
6. Repeat for the desired number of reps.

4. Suspension Trainer Curls

The suspension trainer biceps curl hits the biceps hard by using your body weight as the resistance.

How to perform:

1. With both hands, grasp the suspension trainer handles. To completely stretch your arms, lean back.
2. With both legs shoulder-width apart and the back straight, curve your arms to draw yourself up (toward the trainer).
3. Bend your elbows and curl the grips as near your shoulders as possible; utilize your biceps rather than your upper arms.
4. Return to the starting position.
5. Repeat for reps.

5. Dynamic Push-ups

By exploding on the upward action, you hit the biceps harder.

How to perform:

1. Put your elbows on a box in a diamond press-up posture.
2. Lower your torso and explode off the box, landing with your hands on the ground and the box between them. Keep an eye on that chin.
3. Lower your body immediately and push explosively up so both hands land upon the box as the starting position.
4. Repeat for reps.

7. Chin-ups

Like the overhead pull-up, the chin-up is an excellent shoulder and back exercise for developing a V-shaped torso.

However, by performing the underhanded chin-up, we emphasize the biceps.

How to perform:

1. Using an underhand grip, grab the bar.
2. Pull the shoulder blades down and back while hanging from the bar to push your body up and gain momentum.
3. Pull up with both arms to finish.
4. Drop your body slowly to the starting position.
5. Repeat for the desired number of reps.

7. Preacher Curls

The preacher curl is an isolation bicep workout in which you perfect the lifting form with a regulated movement facilitated by a preacher bench.

How to perform: 

1. Sit on a preacher bench and use an underhand grip on an EZ bar.
2. Curl the bar to the top.
3. Pause and squeeze your biceps.
4. Slowly lower the bar until both arms are straight.
5. Repeat for the desired number of reps.

8. Spider Curls

Spider curls are dumbbell bicep exercise that isolate the biceps by resting the body on an incline bench.

The goal of the activity, like concentration curls, is to perform this motion slowly, maintaining control throughout.

How to perform: 

1. Put a bench at an angle of 45° and lie on it, pressing your chest and stomach into the support. Ascertain that your head is slightly over the bench.
2. Grasp the weight in each hand with a supinated hold, palms facing upwards. Place your arms on each side of the bench, letting them stretch down and in front of you.
3. Squeeze the biceps as you bend the elbow and lift the weights until they parallel your shoulders, keeping your body against the bench.
4. Reverse the motion by slowly extending the elbows until both arms are straight.
5. Repeat for reps.

An antagonist superset happens when you mix a workout set for one muscle group with an activity for the opposing muscle [2].

Examples are the biceps and triceps exercise or a quadriceps workout mixed with a hamstring exercise.

Agonist Superset

This implies choosing two exercises targeting the same muscle group and doing a set of each without resting [3].

A classic example is the bench press accompanied by dumbbell flyes.

Leg curls with Romanian deadlifts are another agonist superset that works the hamstrings.

Supersets can aid you in burning more lower and upper body fat and building lean muscle.

Supersets, for instance, boost workout energy expenditure "significantly" during and after exercise [4].

3. Adding Variation to Your Workouts

You need to vary your workouts to continue seeing improvements.

Supersets mix things up by allowing you to vary the rate and intensity of your workout.

And because there are fewer breaks, it is easier to push through a workout.

If consistency is challenging, supersets can help you stay on track by providing variety and efficiency.

As previously said, supersets put your muscles under strain for a longer period.

Using all of the muscle fibers for a longer time promotes hypertrophy, which boosts muscle mass and size.

5. Making the Most of Your Workout Time

Most gym-goers know how simple it is to spend time working out.

In addition to switching to at-home activities, you may save time by including supersets into your routines.

You can increase the volume and burn in less time by resting less between workouts.

If you're no longer gaining benefits from your exercises (a workout plateau), it's time to spice things up.

Supersets are excellent for increasing the difficulty of your exercises without developing an entirely new program.

Aerobic Advantages

Because super-setting reduces your rest times, your workout intensity rises.

This increased intensity causes the heart to work harder, providing you with a resistance training exercise plus cardiovascular advantages.

Supersets result in much larger anaerobic expenditures (for building muscle development and mass) and aerobic expenditures (for enhancing endurance) than regular resistance training [5].