Do you possess fairly solid back development, but lack biceps and forearm development of which to be proud? If this is the case, you may want to consider the use of back and biceps supersetting to help spurn new arm growth while keeping the back growth steady. Here is a sample workout.
Let’s start simple. Complete four sets of deadlifts, as you would start your workout. This is no time to get fancy. You will want to complete this heavy compound work as you normally would, nail down a solid compound movement for the back first. Aim for 8 to 12 repetitions for each set.
Barbell Rows, supersetted with barbell curls
Complete a set of barbell curls using a range of 10 to 12 repetitions, then immediately drop the bar and pick up a pre-positioned barbell or EZ-curl bar and knock out 15 quick repetitions.
Lat pulldowns, supersetted with biceps cable curls
Your biceps should have a very good pump by this point, delivering that need for less free weight work and much more control. Four sets of lat pulldowns at 8 to 15 repetitions will do this, and can be quickly followed on the same machine with biceps curls in the range of 10 to 16 repetitions.
Hyperextensions, supersetted with hanging biceps curls
By this point in your workout, your biceps are going to be pretty much pumped to their max. They will no longer be useful, functional, or safe for the support of any barbells or even cables for back training. You can, however, use hyperextensions to hit the back with little risk of damage to the arms. At the conclusion of each set for back, pick up a dumbbell in each hang and proceed to immediately knock out 10 to 12 repetitions of hanging dumbbell curls. The result will be a pump to the biceps, of course, but also to the lower back which will remain flexed throughout the duration of your biceps curl sets.
This style of training is designed to give the biceps and the back the same starting point. As the sets progress, the amount of back training lessens, and the total volume of biceps training increases. The result is a greater pump for the biceps, a fair workout for the biceps, and a great deal of improvement for the forearms and wrist grip. This program isn’t intended to be used by those with weak backs. Rather, it is recommended for trainers with decent backs and poor arms. Sometimes, bodybuilders can be a little too good at isolating their back when training it. The biceps and forearms are then only trained on their own day, which – for many ectomorphs – isn’t enough. This workout can help to deliver more growth and focus upon the biceps.
There is a danger when training in this manner of exhausting the biceps long before the back. Remember this isn’t the end of the world – it is the beginning of a greater look for your biceps and forearms. Train hard and adjust your training protocol when the arms finally do catch up with the back.
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