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.   Deadlifts 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 ...

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Most training articles involving specialization tend to focus on the limbs. Arm and leg articles are always in demand, since these muscles are highly visible and for many bodybuilders, underdeveloped. The torso muscle groups of back and chest and neglected for the most part. You train them once a week, and let genetics do its thing. However, this isn’t always the best solution. The chest is a body part which is viewed in nearly every bodybuilding pose. The back may be even more important, often the key determinant in who win the trophy and who does not. In the beginning of their training, many bodybuilders tend to train their arms and legs very intensely, and neglect the chest and back. It’s not an intentional thing. It’s just easier for the new trainer (without guidance) ...

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Q: I have great legs - everyone says so. However, I want more meatiness near the knee joint. I have such tiny joints and the more muscles I have near those joints, the better. How can I do this? I have been training for years and have done well, but not gotten as much near the knee as I could have? A: Hitting the lower quads is tricky, because the work you do can be truly compromising for the knees. I’d do a good deal of pre-exhaustion work, or a regular regimen of supersets. Mostly, I’d do extensions immediately followed by Smith Machine Front Squats with my heels elevated on a board. Bodybuilding hack squats with the heels up on plates are a good choice to place emphasis on the muscles just above the knee joint. But truly, ...

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Most bodybuilding training involves a fairly straightforward set routine in the gym. You complete a set, you wait 60 to 180 sets, and then you complete another set. This “lift, rest, lift, rest” routine works most of the time. However, as the human body is a highly adaptable organism, over time it does become tougher and tougher to challenge the body into new growth. We can try new exercises, different order of movements, and varying rep ranges. However, after time, even those methods tend to stop delivering results. Because of these limitations, some bodybuilders, many years ago, determined that the basic tenet of the routine, the “lift, rest, lift, rest” pattern could be improved. Instead of completing just a single set, they completed two, three, or four or more sets in a row, AND THEN took ...

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If you’ve ever seen some of the videos of the pros training, you’ll notice that they don’t do things much differently from the rest of us. Aside from being blessed with superior genetics, using high grade pharmaceuticals in very potent amounts, and enjoying a lifestyle which allows them more time for eating and sleep to aid in recovery, they’re just like us. When it comes to arms, however, many pros do explore some more exotic training methodologies. While a great chest can lead to a win at the Arnold Classic, or a great back is required for a win at the Mr. Olympia contest, great arms are a pre-requisite for placing top 5 at any professional show. Arms are a given requirement. They are, after all, the body part which most people focus upon first. Bodybuilders ...

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Q: If supersets are a good way to pack on mass and quality in leg training, can you use the superset with just about any body part and expect the same result? A: The answer is no. I would only really superset three body parts on a regular basis: The legs, the back and the abs. I might occasionally superset biceps with triceps and do that kind of superset, but doing pure supersets with only biceps exercises or only triceps exercises would severely overtrain these areas. The chest is another possibility, but only as you are getting ready to get up on stage. Light weights and maximum amounts of reps are a great tool for defining and brining out every bit of sinew. People really misunderstand supersets, however, and assume that you cannot gain size from them. In fact, that's not ...

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Most bodybuilding training involves a fairly straightforward set routine in the gym. You complete a set, you wait 60 to 180 sets, and then you complete another set. This “lift, rest, lift, rest” routine works most of the time. However, as the human body is a highly adaptable organism, over time it does become tougher and tougher to challenge the body into new growth. We can try new exercises, different order of movements, and varying rep ranges. However, after time, even those methods tend to stop delivering results. Because of these limitations, some bodybuilders, many years ago, determined that the basic tenet of the routine, the “lift, rest, lift, rest” pattern could be improved. Instead of completing just a single set, they completed two, three, or four or ...

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