Conditions your shins in Muay Thai

We all know it - the workout has to be completed quickly because either the next appointment is due or other stress factors play a role in everyday life. However, this should by no means affect the efficiency of the training! As the acting Mister Austria, I am allowed to share one of my favorite tricks in the gym in this blog post.

Using an arm workout, I explain the principle of the superset, which enables highly effective training and at the same time saves time!

What is a superset?

In a superset, you can quickly switch from one exercise to the next without pausing between the two exercises. Since you are training different (opposing) muscle groups with each exercise, you can save time while training each muscle group at full strength! (e.g. chest / back, legs / shoulders, biceps / triceps)

You can take a deep breath and rest for 30-60 seconds between each superset (Exercise 1+ Exercise 2).

How To Do A Superset And This Workout

In this workout you will alternately work biceps and triceps. Below are 6 exercises done in supersets. A superset consists of 3 sets of triceps and 3 sets of biceps - the chosen weight should be able to perform a maximum of 8-12 repetitions. Here we go!

Superset 1

Exercise 1: bicep curls
Repetitions: 8-12
Sentences: 3
Superset with: triceps extension
Short pause after each sentence

The first exercise is the good ol 'bicep curl. Grab a pair of dumbbells and raise them until the barbell almost touches your shoulders. Don't twist your wrist and make sure you're standing straight and not working from your shoulder. Pay attention to the isolation of the movement!

Exercise 2: Triceps Extension
Repetitions: 8-12
Sentences: 3
Superset with: biceps curls
Short pause after each sentence

The common practice for this exercise is to use a dumbbell that is slightly lighter than the one you use for bicep curls. Do the exercise as shown in the pictures, making sure to go down as far as possible. Again, isolation is important as you should only focus on the triceps. Do three sentences for each arm!
Alternatively, you can use a barbell. When using a barbell, focus on keeping your elbows close to your head for targeted training of the triceps!

Superset 2

Exercise 3: Curls on the cable pulley
Repetitions: 8-12
Sentences: 3
Superset with: triceps pushdown on the cable pulley
Short pause after each sentence

For this exercise, use the rope attachment at the lowest position on the cable machine. The range of motion is very important for this exercise - go all the way down, then pull the weight up out of your biceps only. As you pull up, focus on the exhalation.

Exercise 4: Triceps pushdown on the cable pulley
Repetitions: 8-12
Sentences: 3
Superset with: curls on the cable pulley
Short pause after each sentence

Since you are already at the cable machine, simply move the handle to the highest position. Grab the ropes and pull down with just your triceps. Again, focus on isolating the exercise to focus on the triceps. If you move your shoulder too much, lower the weight. The main axis of motion for this exercise is the elbow.

Superset 3

Exercise 5: TRX bicep curls
Repetitions: 8-12
Sentences: 3
Superset with: TRX triceps extension
Short pause after each sentence

I recently discovered TRX exercises that allow you to train your muscles in a completely different and new way! For this exercise, hold onto the handles and lean back all the way until your arms are fully extended. Pull yourself up with your biceps in a controlled motion. If it is too heavy, adjust the position of your foot so that you stand a little more upright. That's the practical part - you can adjust the level of difficulty simply by changing the angle.

Exercise 6: TRX triceps extension
Repetitions: 8-12
Sentences: 3
Superset with: TRX biceps curls
Short pause after each sentence

This is arguably my favorite TRX exercise - it will work your triceps in a very isolated way and is the perfect finisher for this workout!
Take the handles and lean forward with your arms outstretched - similar to the "Superman" position. Then bend your elbows until your head is between your fists. Now stretch your arms out again in a controlled movement and you will feel the triceps burn after a few repetitions! If it becomes too difficult again, you can simply adjust your angle by changing your posture and foot position.

That's it!

That's it - a super set training to save time and at the same time do an intensive training!

You can either do it as a full workout or even add it after a leg or shoulder workout. I love to train biceps and triceps in super sets because the two muscle groups don't affect each other at all and you always have full energy for each new set. That's the exciting thing about super sets - the triceps rest while you work your biceps and vice versa!

Give this workout a try and I promise you won't be disappointed. Use the principle of the superset for different muscle groups if you don't want to miss out on an effective workout despite a lack of time!

I want an energetic workout!
Alberto Nodale