Dave Draper’s Musclebuilding Q&A

I know you are a great fan of supersets. I’m 60, been training for about a year, and have a elbow tendon issue (which is getting better, thanks to IOL forum). Would you mind giving me your best dumbbell superset combos? I’ve been training light avoiding biceps and triceps isolation stuff, but hope to get back on track with them soon.

You might want to investigate wrapping the elbows to mitigate pain during exercise movement and reduce pain and inflammation due to stress. This often requires practice, familiarity and wrapping specific region on and off during stressful exercises only. Works for me.

My favorite dumbbell movements for biceps include seated alternate curls, low incline (15-20 degree) to 45-degree incline curls, thumbs-up curls… sets of 6 to 10 reps.

Favorite dumbbell triceps moves include one-arm or two-arm overhead tri-extensions or lying tri-extensions. These take practice and finesse to target the muscles, while saving the elbows.

Always warm-up plenty, don’t hyper-extend the elbows in either contraction or extension.

Go for smooth, thoughtful action without pumping aggression… sets of 8 to 12 reps.

Superset any of the choices above to suit your ability and needs and desires. They all work. 2, 3 or 4 supersets X the prescribed reps; applying two supersets every four workouts, depending on recovery and the rest of your workout.

Of course, drink Bomber Blend for strength, health and pleasant dreams.

Godspeed… Dave