BICEPS/TRICEPS (Supersets)

[gazmatrix]

Originally Posted by John Stone

BICEPS/TRICEPS (Supersets)
4x12 Machine preacher curls/4x12 Tricep cable pressdowns
4x12 Ez-bar curls/4x12 Standing dumbbell tricep extensions
4x12 Hammer curls/4x12 Standing ez-bar french curls

Hi, can anyone tell me which way this routine is done?

I’m just looking at this workout and don’t know if it’s done with one set of machine preacher curls then immediately do one set of Tricep cable pressdowns, or if you do all 4 sets of machine preacher curls then immediately do 4 sets of Tricep cable pressdowns?

Many thanks Gaz…

[JoeSchmo]

Originally Posted by gazmatrix

Hi, can anyone tell me which way this routine is done?

I’m just looking at this workout and don’t know if it’s done with one set of machine preacher curls then immediately do one set of Tricep cable pressdowns, or if you do all 4 sets of machine preacher curls then immediately do 4 sets of Tricep cable pressdowns?

Many thanks Gaz…

I'm not quite sure how John does them -- But I do them the first way you described -- do one muscle group while the other is recovering (example: 1 set bis, 1 set tris, 1 set bis, 1 set tris etc.). Had excellent results too. When I started doing antagonistic supersets for bis/tris, within 3 weeks I'd already put on almost 1/2 inch on my arms after months of no growth. I don't do them anymore -- but may start them up again in about another month or so. I really love doing them.

[John Stone]

Originally Posted by gazmatrix

I’m just looking at this workout and don’t know if it’s done with one set of machine preacher curls then immediately do one set of Tricep cable pressdowns

That's it - a bicep set then a tricep set with no rest = 1 antagonistic superset. I rest about 60 seconds between each superset.

[gazmatrix]

Originally Posted by JoeSchmo

I'm not quite sure how John does them -- But I do them the first way you described -- do one muscle group while the other is recovering (example: 1 set bis, 1 set tris, 1 set bis, 1 set tris etc.). Had excellent results too. When I started doing antagonistic supersets for bis/tris, within 3 weeks I'd already put on almost 1/2 inch on my arms after months of no growth. I don't do them anymore -- but may start them up again in about another month or so. I really love doing them.

Sounds great thanks, I've been stuck at the same size for a while now with my arms, so it will be interesting to see how they respond to this type of training...

[gazmatrix]

Originally Posted by John Stone

That's it - a bicep set then a tricep set with no rest = 1 antagonistic superset. I rest about 60 seconds between each superset.

Thanks for the clarification John,