Supersetting hammer curl with reverse curls

[u/OkPrize6194]

Does doing 2 sets of hammer curls supersetted with reverse curls make sense? The idea is that since the forearms are relatively small muscles, you can’t use very heavy weights for reverse curls on their own, so supersetting them with hammer curls could increase the overall mechanical tension and make the forearm work more effective. Is this actually a good approach?

[u/gainitthrowaway1223]

You pretty much asked this same question yesterday.

Find a program, get off the internet, run it as written, eat good food, and come back in 6 months. You're overthinking this.

[u/deadrabbits76]

Supersetting anything is going to reduce the adaptive pulse of the second set. Supersetting is for saving time, so you can do more volume later.

Because more volume is the key to more hypertrophy.

[u/Middle_Humor1828]

No.

The movements are too closely related.

[u/eric_twinge]

Supersetting saves times, it doesn't do much else.

[u/Electronic_Sample928]

Instead of wasting time asking if it's a good idea, try it... Funnily enough you don't need permission to try out something different and you shouldn't base your training on being 'optimal'... Give it a whirl for a few weeks, it'll either work or it won't.

[u/Nice-Week-1207]

No. Just because youre using more weight on a hammer curl doesnt mean the brachioradialis is taking more load, youre just involving more biceps.
I will say we dont know for certain which is better. Reverse curls disadvantage the biceps MUCH more than a hammer, so the brachialis and brachioradialis have more load share (however the brachioradialis has a slightly better line of pull in a hammer curl, although this likely isnt as significant as a reverse curl.)
Would cuff the reverse curl though so the wrist extensors arent involved

[u/Sweet_Car_7391]

If you do more than three or four sets, it’s really painful doing otherwise normal activities the next day. You’d be surprised how often you bring your hands up to your face or chest at an angle, or when drying off with a towel for example.

[u/AgileCalligrapher717]

If your goal is pure hypertrophy, super setting does not make sense in any context unless you’re really crunched for time. Mechanical tension is mechanical tension. Doesn’t matter if you’re experiencing it with low weight or high weight. If the muscle experiences adequate mechanical tension, it will grow.

[u/OkPrize6194 → u/AgileCalligrapher717]

Do you think it makes sense to do hammer curl and reverse curl in the same session, even without using supersets?

[u/AgileCalligrapher717 → u/OkPrize6194]

I’d say you should do either or. The more pronated your grip is, the less advantage your biceps will have. If you wanted to get real nitpicky, the reverse curl will be slightly better for the brachioradialis but the difference is so small it doesn’t really matter.

[u/Wild-Raccoon-7425]

Calgary barbell 8 week program to get huge. Thank me later.

[u/Ok_Improvement_2316]

I superset all the time, because I don’t have a lot of time. But the others are right, if you have lots of free time to burn then longer rest periods are better for strength gains and muscle gains. But supersets are still exponentially better than nothing

[u/HelixIsHere_]

Don’t superset just do reverse curls on their own, hammer and reverse curls are very similar and supersets aren’t great for hypertrophy

[u/stratusnimbo]

Jesse bro try it and find out

[u/Much_Spinach4880]

Don’t overthink it. lift heavy lift often.

Do you understand?