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Supersets for building monster arms!!
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(30 votes)
Published: Oct 08, 2003 12:00 a.m.
In 4 Favorites Lists
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There is a training method known as the "superset" method. What it involves is doing 2 sets of 2 different exercises for opposite muscle groups i.e. chest + back, biceps + triceps etc with no rest between the 2 sets so the 2 sets become 1 set.

The strategy behind it is to force as much blood as poss into the given muscle area. It can be done for ANY muscle group but in this egg I am going to concerntrate on arms because it has been proven over and over that this is one of the best things to build arms (especially after your arms cant grow no matter what you do).

Incase all that sounds unclear I mean:

2 sets of 2 different exercises for opposite muscle groups
(Barbell curls no rest strait into tricep extensions)

That is 1 set. You are doing 2 exercises one after the other with no rest in between, so you are really forcing blood into the arm (biceps and triceps) and the more blood in the arm the more it will grow.

Be warned that supersets are killers and after you finish your muscles will feel like they are about to drop off!! But the results are more than worth it.

Here is a good superset routine for blasting the arms:

Curls 10 sets of 15 (with very light weight)
Close grip bench press 10 sets of 15 (with very light weight)

1 minute rest (the idea is not to rest to long between these supersets)

Alternate dumbell curl 10 sets of 20 (VERY light weight)
Tricep extension with dumbels 10 sets of 20 (Very light weight again)

The good things are:

Extreme pumps
Finish the workout in double the regular time
Almost guaranteed growth
The arms are a "small" muscle group so they respond better to "high rep pumping" etc
And many many more reasons

I suggest doing this 3 times a week but for no longer than about 4-6 weeks because after that time your arms will be used to this type of training and will stop growing again. Go back to regular training for at least another 12 weeks before doing this again.

I hope you can all understand this "muscle building egg" but if not just tell me and Ill try to explain as much as I can. 		 
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cariblue
Jan 20, 2005 10:11 pm -
thanks im 13 and have mediom arms i work out 5-6 times a week and my arms never grow thanks a ton


irishpitbull
Jan 04, 2006 8:36 pm - hmm...
i disagree.... i work out 5 times a week. in which i do 1 muscle group a day. low reps and heavy weights. a big problem is over training ur muscles and not giving them the proper amount of rest they deserve. if u want big arms work ur triceps more then ur bis. if u want to see ur arms grow make sure u push them to the max... one way of doing this is using heavy weights and get a friend or someone to spot you, and help u push it to the limit
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