Why You Should Superset Bicep and Tricep Exercises
If you’re looking to get more out of your arm day without spending extra time in the gym, supersetting bicep and tricep exercises could be the key. This efficient training method not only saves time but also increases intensity, boosts muscle pump, and helps you break through plateaus. Whether you’re training at home or in one of the local Buford gyms, adding supersets to your routine can bring impressive results.
What Is a Superset?
A superset involves performing two exercises back-to-back with little to no rest in between. In the case of biceps and triceps, this usually means doing one bicep exercise (like curls) followed immediately by a tricep movement (like pushdowns). Since biceps and triceps are opposing muscle groups, this technique allows one muscle to recover while the other is working, maximizing efficiency.
This method is perfect for busy gym-goers who want to maintain intensity without extending their workout time. Many fitness professionals in Buford gyms recommend supersetting for clients who want to tone their arms or add size while staying on schedule.
Benefits of Supersetting Biceps with Triceps
1. Time Efficiency
By eliminating rest between two opposing exercises, you can accomplish more in less time. An entire arm workout can be completed in under 30 minutes with the right superset combinations.
2. Increased Muscle Pump
Supersets increase blood flow to your arms by targeting both muscle groups in quick succession. The result? A more intense muscle pump that many lifters find motivating and energizing.
3. Balanced Muscle Development
Training both biceps and triceps equally helps you avoid imbalances. Often, lifters focus too much on curls and neglect triceps, which actually make up the majority of your upper arm mass. Supersetting keeps things balanced and ensures symmetrical development.
4. Greater Intensity and Calorie Burn
Moving from one exercise to the next without rest increases the intensity of your workout, which helps burn more calories and keeps your heart rate elevated. This makes supersets ideal for both muscle building and fat loss phases.
Example Bicep/Tricep Superset Workout
Try this arm-blasting superset session:
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Barbell Curls + Tricep Dips – 3 sets of 10–12 reps
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Hammer Curls + Overhead Tricep Extensions – 3 sets of 12 reps
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Concentration Curls + Tricep Pushdowns – 3 sets of 10 reps
Take 30–60 seconds of rest between supersets to maintain intensity while allowing partial recovery.
Whether you’re new to lifting or a seasoned athlete, Buford gyms offer the perfect environment to try supersets safely and effectively. Most gyms are equipped with the necessary machines, cables, and free weights to create a seamless arm-day circuit.
Final Thoughts
Supersetting biceps and triceps is more than just a way to speed through your workout—it’s a proven technique to increase intensity, balance your arm development, and ignite new growth. If your arm gains have stalled, or you’re just looking to try something fresh, give supersets a shot. You’ll walk out of the gym with a serious pump—and serious progress.