Tip The Bodyweight Superset for Big Arms Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Bodyweight Superset for Big Arms Ditch the weights and build some real size Sounds crazy but this superset should be the foundation of your biceps and triceps training by Andrew Coates July 10, 2019August 18, 2019 Tags Training When most people want to build their arms, they head straight to the EZ-curl bar and the rope pulldown machine. That's a mistake. For most lifters, chin-ups and dips should form the foundation of their arm training. Here's a superset that'll get the job done. Chin-Up and Dip Superset A1 Chin-Up – 4 sets to near failure A2 Dip – 4 sets to near failure No rest between A1 and A2. Rest approximately 2-3 minutes between supersets. This means that you'll do a set of chin-ups, then immediately do a set of dips without rest. That's one round and you'll do three more, resting a couple of minutes between supersets. Perform these exercises to near but not absolute failure. Consistent absolute failure on all sets adds disproportionate fatigue to the training effect. For the chin-ups Choose a partial or fully underhand grip to emphasize biceps recruitment. Fully extend your elbows at the bottom with control and then reverse direction. Your scapula should move with you and not remain locked in place. Use full available range of motion at the top and bottom under control to avoid needless injury risk. Squeeze at the top and then repeat. For the dips Use caution as they can put your shoulder in a compromised position and aren't suitable for those with injured shoulders or poor joint mobility. Ensure the ball of the joint doesn't glide forward from the socket in the bottom of your dip, which would result in the ball pushing repeatedly against your biceps and rotator cuff tendons. Descend to a depth you can control and then extend elbows to lockout. Some trainers emphasize remaining upright for more triceps focus, but more forward torso lean may allow more shoulder comfort and will still smash triceps while engaging more chest. Remember, classic-era bodybuilders used bodyweight compounds as the foundation of arm training. Though prominent bodybuilders of the '60s and '70s lacked the sheer mass (and abdominal distention) of modern pros, Arnold and his contemporaries never lacked for world-class arms. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training CrossFit and Functional Training Heavy barbell training is the best way to build strength. And everything about sports performance gets better when you're stronger. CrossFit, Powerlifting & Strength, Training Mark Rippetoe November 3 Training 40 Random Thoughts Like everyone else, I've had my role models and mentors who've looked out for me. My mother has taught high school English for over 20 years, so I owe a lot of my writing success to her. My father taught me to tie a tie and to remember to check the oil in my car. My brother, the accountant, is always a phone call away if I need financial advice. Training Eric Cressey August 8 Training Tip For Muscle Growth Chase the Pump The pump isn't just a temporary cosmetic effect, it's essential for muscle growth. Check out this science. Tips, Training Bret Contreras & Brad Schoenfeld, PhD March 25 Training Booming Biceps – Part 2 Balance and Stability Training Don Alessi October 12