Competitive bodybuilders often push their bodies to the limit during extreme calorie deficits required during the final weeks of competition prep. Long, exhausting workouts can be counterproductive when aiming to refine muscle conditioning, separation, and definition while preserving hard-earned muscle mass.

On Sept. 13, 2024, the 2023 Mr. Olympia bronze medalist Samson Dauda revealed his secret weapon for building bigger arms in preparation for the 2024 Olympia — antagonistic supersets. 

Samson Dauda’s 2024 Olympia Arm Workout

Superset — Machine Preacher Curl & Dip Machine

Superset — Cable Triceps Pushdown & Single-Arm Dumbbell Preacher Curl

Superset — High Cable Curl & Single-Arm Crossbody Cable Triceps Extensions 

[Related: Jeff Nippard Ranks the Best and Worst Triceps Exercises]

Antagonistic superset training involves performing two back-to-back exercises targeting opposing muscle groups, such as biceps and triceps or chest and back, with minimal rest in between to maximize metabolic stress. 

Supersets allow athletes to work more muscles in less time; one muscle recovers while the other works. Research supports this approach, as studies indicate that superset training results in hypertrophy similar to traditional training methods. (1)

Superset — Machine Preacher Curl & Dip Machine

Dauda employs a steady rep cadence with a brief pause in the fully shortened position. During the dips, he keeps his elbows flared to bias the medial and lateral triceps heads. 

Superset — Cable Triceps Pushdown & Single-Arm Dumbbell Preacher Curl

Dauda opted for an EZ bar during the triceps pushdowns to minimize wrist strain. He maintained an upright torso and isolated the triceps by restricting movement to the elbow joints.

Dauda performed unilateral preacher curls on an incline bench. After completing five curls with a supinated grip, he switched to a neutral grip to target the brachialis and brachioradialis muscles. 

Superset — High Cable Curl & Single-Arm Crossbody Cable Triceps Extensions

During the final superset of the session, Dauda paused at the top of his range of motion to max out muscle pumps and promote muscle growth. A review published in the Journal of Strength and Conditioning Research suggests that antagonistic supersets are a potent and time-effective method for boosting strength and power gains. (2)(3)

Supersets elevate the heart rate and promote calorie expenditure, making them a valuable tool for fat loss during the prep phase. 

While superset training during contest prep can be more time-efficient, proceed with caution. Athletes may need additional recovery time after such intense workouts to mitigate fatigue. Pushing the body too hard when the body is depleted during a cut significantly increases injury risk. (4)

Road To 2024 Olympia

Dauda’s third-place finish at the 2023 Olympia and silver medal at the 2024 Arnold Classic US & UK have made him a leading contender for the elusive Sandow trophy at the 2024 Olympia. Dauda must overcome the reigning Mr. Olympia Derek Lunsford and reigning Arnold Classic champion Hadi Choopan in his quest for the ultimate prize.

References

Iversen, V. M., Eide, V. B., Unhjem, B. J., & Fimland, M. S. (2024). Efficacy of Supersets Versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial. Journal of strength and conditioning research, 38(8), 1372–1378. https://doi.org/10.1519/JSC.0000000000004819

Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. Journal of strength and conditioning research, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478

Robbins, D. W., Young, W. B., Behm, D. G., & Payne, W. R. (2010). Agonist-antagonist paired set resistance training: a brief review. Journal of strength and conditioning research, 24(10), 2873–2882. https://doi.org/10.1519/JSC.0b013e3181f00bfc

Weakley JJS, Till K, Read DB, et al. The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. Eur J Appl Physiol. 2017;117(9):1877-1889. doi:10.1007/s00421-017-3680-3

Featured image: @samson__dauda on Instagram

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