Introduction
Working out is a dedication, and while a bit of mirror – gazing after a session might seem a bit “narcissistic,” it’s just a light – hearted joke. But who doesn’t want those full, veiny arms? If your arm circumference isn’t up to par, say less than 40cm, don’t worry. Here are 5 sets of superset workouts that can help you increase it.
Workout Principles
Begin the workout with a heavier bicep exercise and a lighter tricep exercise, and reverse this at the end, with a heavier tricep workout and a lighter bicep lift. These 5 supersets also incorporate techniques like blood flow restriction, the pause method, and the giant set to promote arm muscle growth and a crazy pumping sensation.
Barbell Curls and Rope Pulldowns
Start with barbell curls, increasing the weight with each set. Keep your back straight and avoid using momentum. It’s common to sway during the workout, so try to eliminate that. Begin with 12 reps, then increase the weight and reduce to 10 reps, followed by 8 and 8 reps. Finish with a decreasing set on the last set. For rope pulldowns, use a lighter weight compared to barbell curls, which pre – fatigues the triceps before the heavier tricep exercises. Do 4 sets of 12 – 15 reps with slow, controlled movements.
Bent Bar Preacher Bench Curls and Rope Triceps Overhead Arm Curls
Once warmed up, use the preacher’s bench curl and rope arm curl to stretch the muscle fibers through their full range of motion. Squeezing the muscle at the highest point of the movement helps increase blood flow to the muscle. When doing the priest bench curl, ensure the muscles get a full stretch. For rope overhead extensions, do 4 sets of 15 reps. In the last set, combine stretching and decreasing sets: Do 15 reps, hold the extended position (arms bent) for 30 seconds, then lower the weight and do as many reps as possible. Repeat this process of stretching and reducing the weight twice more.
Dumbbell Hammer Curl and Dumbbell Overhead Arm Curl
This is a key part of the workout. Increase the weight for the triceps and decrease it for the biceps. Raise the upper incline bench to 45 degrees for upper incline bench dumbbell curls. Do 4 sets of 10 – 12 reps, repeating the stretch and decreasing set pattern. Keep the dumbbells at the lowest point of the movement when the bicep is fully extended. Try to do the movement with both arms simultaneously for each set. If you run out of power before 10 reps, switch to alternate bends. For the supine dumbbell arm curl, increase the weight and lower the reps. Start with a weight for 10 reps, then increase the weight and reduce to 3 sets of 8 reps. In the last set, do a decreasing set. Once fatigued, reduce the weight by 20% and repeat until exhaustion. Don’t lock your elbows at the highest point of triceps flexion to keep the triceps tense, and a more upright upper incline bench helps with this.
High Rope Curls and Straight Bar Rope Pulldowns
The fourth superset can incorporate the blood flow restriction method. This method allows blood to enter the muscle while partially preventing it from leaving quickly, causing metabolites to build up and forcing the nervous system to recruit more fast – muscle fibers. You can use a special blood flow restriction strap or any small strap. Tie it high on the arm and tighten it to about 6/10ths of an inch, tight enough to restrict blood flow but not completely cut it off. When using this method, reduce the weight by 50%. The goal is to enhance the pumping sensation, so consider using even lighter weights and keeping both movements with an elastic band.
Reverse Grip Bent Bar Curls, Prone Dumbbell Arm Curls and Narrow Pitch Dips
Maintain good posture in all three movements, keeping your back straight and muscles tense. For the prone dumbbell arm curl, use a weight that allows 12 reps while keeping your back straight. Squeeze the movement behind you and pause for a second. When doing narrow pitch dips, go down, squeeze, and go up without locking at the highest point. Keep your elbows close to your sides and focus on the triceps, not the chest.
Conclusion
Do this workout once every two weeks, training the biceps one time and the triceps the next. To build strong arms, it’s not just about the biceps; the triceps also need good strengthening. Training both together can lead to faster progress!
