For me, I try to super-set wherever possible. A super-set is where you perform two exercises back-to-back with none to very little rest, counting as one set. They can target the same or different muscle groups e.g. twisting curls and concentration curls both work the biceps, or barbell bench press and chin-ups - a chest and biceps combo, and today's topic.
I personally love this combination. I've tried before to super-set chest/back, and biceps/triceps, and no doubt you get a fantastic double pump. But if you are going through a heavier phase in your lifting and really trying to blast that muscle group, then putting your two largest muscle groups together (chest/back) will take a lot out of you.
You'll also notice that my training is relatively high volume, in terms of the number of sets I perform. When I discovered that this was a favoured approach by Arnold, I adopted it as my own. Typically, 20-25 sets is considered high volume, and I would be reluctant to surpass this range (if you've performed your work out with a good intensity, you should reach near total muscle fatigue by this point). So here we go:
1. Flat Barbell Bench Press (4sets @ 6 reps) / Chin-Ups (4 sets @ 15 reps)
This is a classic combo, also one that Arnold favoured. Personally, at the beginning of my work out when my energy is at it's peak, I perform my heavier, compound exercises (although there are exceptions that I will point out). Bench press has always been regarded as the foundation of any chest work out. It's a terrific mass builder that incorporates multiple muscle groups (compound), but of course primarily trains the chest. Variations include changing the angle to either incline or decline that will hit the upper and lower part of the pecs respectively. I start with flat bench to maximise my press weight. I perform a low number of sets at a heavy weight, so that I can only just make the 6th rep). Bench Press is a great exercise to ask for the assistance of a spotter, so there is no fear of fatiguing mid-rep, and pushes your muscles harder. I perform this exercise with the purpose of mass building and power, hence only 6 reps, no more.
Chin-Ups are an often over-looked exercise, but again, I consider them to be the core of any biceps workout. A terrific exercise for increasing your power:weight ratio, people are often reluctant to incorporate them with the excuse "I can't do that many chin-ups". Well everyone has to start somewhere. If you can only do 5 today, then set a target for 6 next week. Gradually increase your number of repetitions until you hit the 15-20 range. I prefer full extension to get a maximum range of motion and a full stretch in the biceps. Perform them in a steady, controlled manner. Refrain from swinging your legs to gain leverage. Be strict and focus on the muscle group you've targeted.
2. Incline Dumbbell Press (4 sets @ 12 reps) / Standing Heavy Barbell Curls (4 sets @ 6 reps)
By inclining the bench, you are now targeting the upper portion of your chest. Using dumbbells not only forces your muscles to work harder due to stabilising effects incorporating multiple muscles, but it allows for a deeper range of motion than a barbell. You can also use relatively lighter weight, as your chest muscles have just been worked hard in a power exercise on flat bench presses.
The chin-ups you've just performed have also prepared your biceps for heavier lifting at a lower rep range. I also use the 'cheating method' as an intensity tool on this exercise (see my past blog on increasing work out intensity). This allows you to hit your muscles with a heavier weight that you could normally lift, again, with the intention of mass-building as a power exercise - But do not over-cheat! Remember the muscle group you've targeted, and focus on it.
3. Flat Barbell Pec-Flyes (4 sets @ 12 reps) / Seated Twisting Dumbbell Curls
I return to a zero decline to maximise the stretching, widening effect of the flyes. Again, don't be afraid to reduce the weight further, as the previous two exercises should have appreciably decreased your available chest strength. Go for a maximum stretch in your chest, but pay attention to your body - do not over-stretch as this can prove to be an irritating set-back to your exercise program. Remember that you want to maintain a slight bend in your arms and raise the weight in an arc, do not cheat and begin to press the weight - you're targeting the outer region of your pecs.Many people fail to realise that the purpose of the biceps is not just to bend the arm, but to twist the arm too. This is an excellent full-range of motion exercise that helps to develop the length of the bicep. Start with the weight down by your side, palms turned inwards. As you curl the weight, smoothly twist the weight so that at the top of your curl, your palms are now facing upwards. Also, as a little trick, at the peak of your curl, make an extra effort to raise your little finger higher than the rest of your hand (still gripping!) and this will help target the inner bicep.
4. Heavy Dips (4 sets at 10 reps) / Concentration Curls (4 sets @ 12 reps)
For the longest time, I failed to realise that dips (normally associated as a triceps exercise) was also a powerful chest exercise designed to target the lower pectoral region. The difference between primarily hitting the chest and triceps is a combination of body angle and arm positioning. To target your lower pecs, allow your elbows to splay out to the side, and lean forward slightly when performing the dipping motion. Conversely, keeping your elbows tucked in close at your side and an upright body posture will more specifically target your triceps. Remember which muscle group you're supposed to be targeted and focus on the body positioning to achieve it.
I like leaving concentration curls near the end of my work out, when my biceps are already pretty fatigued, as it forces me to use a lower weight and go for maximum muscle contraction. This is a very strict movement, absolutely no cheating. Perform in a slow controlled manner, allow for a full stretch in the biceps, and when you reach the top of your curl, hold it for a second before lowering the weight. Try incorporating the 'stripping method' as an intensity tool - if you begin to struggle to complete the set, do as many as you can at the weight before you complete the set with a lower weight.
5. Cable Flyes (4 sets @ 15 reps) / Dumbbell 21's (4 sets @ 21 reps)
By now, your muscles should be near totally fatigued. Cable exercises are great to incorporate at the end of your workout, as you can use a weight that allows for a steady pull from gravity (when you curl a free weight, gravity strains your muscles unevenly at different points in the curl). I go for a high rep range to finish and hold the flye at it's contraction to really feel it in my chest. Remember that the motion should be an arc, with arms slightly bent, do not press the weight.
21's get their name from performing three lots of 7 reps that actually count as one set. The gimmick is that when curling, your first 7 reps should be from where your arms hang, to a horizontally raised position (a partial curl). The next 7 reps should be from this horizontal position to the peak of your curl. The final 7 reps should then be full range of motion curls. This is an excellent biceps exercise to finish on. You should feel a distinct burn and really struggle to complete your sets (I use 10kg dumbbells, and that's pushing it for me!) Very good for muscular endurance, and using dumbbells instead of barbells also trains your muscles independently and harder than a barbell. Also, as a little trick, grip the dumbbell with your fist firmly against the inside of the dumbbell handle - as you fatigue, your fists will naturally want to turn inwards. By holding the dumbbell grip this way forces your wrists to be turned out by the off-centered weight distribution, allowing your biceps to be targeted better for longer.
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