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Double Your Arm Firepower With Superset Training!

You know that someone made an impact on the field of their choice when people are studying your training methods and thought processes over three decades after you were active. Arnold Schwarzenegger is someone who obviously did just that.

You know that someone made an impact on the field of their choice when people are studying your training methods and thought processes over three decades after you were active. Arnold Schwarzenegger is someone who obviously did just that. Arnold trained and competed from the early 1960's until 1975 and also came out of retirement once in 1980.

Arnold Now in 2010, people are still asking questions about him and magazines around the world are still covering his workouts. That is making an impact.

One of the most popular aspects of Arnold's bodybuilding career that gets talked about is how he built his enormous biceps and triceps.

Although he incorporated many tips and tricks over the years, two of his most successful strategies were visualization and supersets. He would visualize his biceps as mountains and with each rep they grew bigger and bigger.

He also trained biceps and triceps back to back without rest so his pump would be even greater and his arms would grow that much more. I was no different than the millions of bodybuilding fans that studied all of Arnold's articles, videos, and books that covered all the ways he succeeded in the gym.

When I first started training, I studied anything I could grab that had his name on it and implemented it immediately. As I grew and got stronger I added things into my own routine that I figured out on my own to make my biceps and triceps bigger and better.

Superset and Watch Them Grow

One thing I always had to keep in mind was that time was important. Although I wanted to make sure I fatigued the arms properly, I had to do it quickly because there was a lot going on in my day. I made it a point to do supersets so rest time was cut short.

I also made sure I could perform the exercises in the same part of the gym so I wasn't wasting time going back and forth in the gym. That took time and allowed my muscles to rest which I didn't want.

Another goal I had when I was training arms was I wanted to implement as many different ways to hit the biceps and triceps as possible. That meant using barbells, dumbbells and machines or cables every time I trained. They each had their advantages and if my arms were going to get big, I had to have as many advantages as possible.

I started with barbells followed by dumbbells, and then finished up with cables or machines. I also wanted to mix up the rep ranges so my muscles wouldn't adapt. I would go as low as 6 and as many as 25 reps throughout the workout.

Before you begin, make sure you warm up properly by doing some light cardio for about ten minutes to get your body warm and ready to go. Also do some curls with light dumbbells and push-ups to make sure you are ready to go.

Barbell Superset - Barbell Curl and Close Grip Bench Press

When it comes to packing on size and gaining strength in the arms nothing beats barbell curls and close grip bench presses. Since these were what I started with and both arms were working together also, this meant I could use more weight. I wanted to hit them heavy starting out so I did four supersets of six reps for each.

I would place a barbell in front of the bench and use it for the curls followed by lying back on the bench and using a second barbell for the close-grip presses.

I felt my biceps were weaker so I started with the curls when I was fresh. If you feel your triceps are weaker you should start with the presses. I would rest for 90 seconds in between each superset so I had ample time to recover yet also stay warm.

Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press

Close-Grip Barbell Bench Press

Dumbbell Superset - Lying Tricep Extensions and Hammer Curls

I knew from all the studying I had done that using dumbbells stimulated and isolated the muscles better so I incorporated those second. Something else I did on my own was alternate which muscle I started with on each group of supersets.

Since I started with biceps with the first group of exercises I started with triceps this time. I would place two sets of dumbbells with me at my bench so no one would take them when I needed them.

I started with the lying dumbbell extensions and as soon as I was finished I stood up and used the other dumbbells for my hammer curls.

I preferred hammers because it hit the biceps from a different angle than the barbell curls. For this group of exercises I wanted to lift heavy, but knowing I had already went through the first superset, was concerned about cheating so I went with four sets of 10 reps on this group.

Hammer CurlsHammer Curls

Hammer Curls

However to keep the intensity high I cut my rest time in between supersets from 90 seconds to 60. It is at this point I felt my pump grow the most.

Cables Superset - Cable Bar Curls and Rope Pressdowns

At this point I want to finish this workout off right and leave the gym with people staring at me in disbelief. I want my pump to be as big as possible. This is when I add in the cables to my superset routine.

With cables, there is less chance of injury which was great after all the weight I had just lifted and I could isolate the muscles even better than with the dumbbells.

I would go with the angled bar attachment for the cable curls and the rope for the pressdowns. The best part of this superset was I could turn around and be right at the next station so there was virtually no time to rest in between the two exercises. Since I started with the tris on the last group, I start with bis once again this time.

Because of the fact I want to lock that pump in so it stays with me long after I leave the gym, I do three things. I do slow negatives, I also go up to 25 reps for each movement, and finally, since I need to be out of the gym soon, I only rest for 30 seconds in between supersets. That means catch your breath, sip some water, and go.

Four rounds on this group ensure that the arms are jacked and you know beyond a shadow of a doubt you trained as hard as possible for that day.

The Superset Arm Workout

Here is one more look at this superset routine to make your arms huge!

The Superset Arm Workout
Dumbbell Superset
Cable Superset

Start with the muscle group you feel is weaker on the first group. Start with the other muscle group on the second group and then start with the same muscle group you did first on the final group. When you go to do the workout again, go the opposite way.

For example if your first arm workout looks like this:

  • Tris/Bis
  • Bis/Tris
  • Tris/Bis

Switch it up the next time so it is like this.

  • Bis/Tris
  • Tris/Bis
  • Bis/Tris

Conclusion

Give this program a try once a week for eight weeks and watch your arms grow to new levels of muscularity you didn't think was possible for yourself.

Remember to visualize your arms growing like mountains just like Arnold did.


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Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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bjaen

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bjaen

Soon I'll have big guns like those!!

Article Rated:
Nov 30, 2011 2:44am | report
 
flower223

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flower223

im a try cant wait

Dec 1, 2011 12:54am | report
 
alromaithi93

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alromaithi93

Can't wait to try that next week

Dec 4, 2011 1:08pm | report
 
JordanMcNeely95

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JordanMcNeely95

I heard that training biceps and triceps on the same day is bad because it would over train them and you wouldn't gain as much size that way. Thoughts?

Dec 5, 2011 7:59pm | report
 
cotyschneider

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cotyschneider

I do not believe so. Biceps and triceps are a secondary muscle unlike the primary muscle groups like chest and back. Chest and back on the same day has more evidence of being overworked, but then again Arnold himself even supersetted chest and back.

Sep 14, 2012 7:05pm | report
djwasi

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djwasi

whats the rest between exercises?

Dec 8, 2011 10:52pm | report
 
worstbullet

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worstbullet

On the road to bigger arms. Great work out!

Aug 8, 2012 8:59pm | report
 
cotyschneider

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cotyschneider

Tried this for the 1st time today. The exercise was difficult if the last rep is the last rep possible. This produced a tremendous pump and great efficiency for time invested in the program. (Only takes 24 minutes if done right) In addition, the forearms received a slight pump. Still interested in the growth aspect of the muscle itself over the long haul though. Personally, I believe this program must be completed a minimum of 2 times per week for maximum growth. The good news is that both biceps and triceps are worked effectively in a single workout.

Sep 14, 2012 7:01pm | report
 
NThomas25

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NThomas25

I cant wait to try this, after years of training the same old way its great to "shock" the muscles & see new growth.

Sep 23, 2012 4:34am | report
 
Djfranktank

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Djfranktank

just started doing these
superset day with back and chest!
too bad my chest still hasnt recovered yet

Nov 30, 2012 11:07pm | report
 
Simexy

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Simexy

Honestly, I think it all depends on your current work-out "plan" because incorporating this into mine would be very difficult. If you split your muscle groups into a Monday-Saturday basis, putting Biceps and Triceps together would result in doing a Chest and Back workout which is uncommon and not that effective because working chest in most cases works other parts such as triceps while working your back also uses biceps (depending on exercise). Therefore, my conclusion is, that if you split this workout into Biceps and used what you learn here in your Back and Biceps workout, Then, you take what you learn here about triceps and apply it to your Chest and Triceps, you'd be getting a lot more benefits than just combining biceps and triceps. This is just my opinion but combining bic/tri and chest/back is not something I would be really hyped about.

Dec 30, 2012 11:11pm | report
 
derrickjr

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derrickjr

I tried this out today and the pump was great. The last sets were my favorite that is when I really started feeling the burn.

Mar 13, 2013 5:22pm | report
 
rocklockridge

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rocklockridge

That burn is awesome, isn't it?

Aug 31, 2013 8:28am | report
Lacty77

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Lacty77

Good workout but all the exercises are isolation exercises hitting only the biceps and triceps. I would add in a compound move superset such as chin-up and triceps dips which work the biceps and triceps as well as major muscle groups such as back and chest. These would fire up higher level of testosterone at the start that will benefit the isolation moves, resulting to biggers gains from the workout. You get a bang for your buck!

Mar 27, 2013 4:12am | report
 
Mikey_Muscles

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Mikey_Muscles

Great workout

May 26, 2013 11:09pm | report
 
prawirahmad

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prawirahmad

AH! favourite technique all time, superset! big thanks for the tips roger!

Article Rated:
Aug 15, 2013 8:56am | report
 
rocklockridge

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rocklockridge

Glad to do it!

Aug 31, 2013 8:27am | report
Buck258

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Buck258

I look forward to incorporating this into my routine!

Aug 28, 2013 1:45pm | report
 
rissadawn

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rissadawn

I'm doing this tomorrow. :)

Apr 17, 2014 8:25pm | report
 
Redmarocain

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Redmarocain

I did it yesterday and it was hell good, but I noticed that the size of my arms shrinked. I will do it again the next 7 weeks.

Jun 14, 2014 4:09pm | report
 
Redmarocain

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Redmarocain

I forgot to add that my arms were pumped and really hard after the last rep, but they cooled down few minutes after starting my kick boxing training.

Jun 14, 2014 4:11pm | report
Redmarocain

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Redmarocain

half way through that , I already see some good results. I unfortunately got an injury in my forarm that prevents me from going heavy.

Jun 30, 2014 9:38pm | report
 
rocklockridge

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rocklockridge

Sucks about your injury but it appears you like the workouts which I'm glad. If you're able to keep training, keep me posted at the end of the seven weeks. Just take care of that forearm.

Jul 1, 2014 7:46pm | report
Recyclebin32

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Recyclebin32

I'm trying this tomorrow for sure!

Aug 7, 2014 10:34am | report
 
rocklockridge

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rocklockridge

I hope this program has helped you make serious gains on the bis and tris. Hit me up on BodySpace if you got any questions. Thanks for reading and supporting Bodybuilding.com!

Article Rated:
Nov 7, 2014 11:53am | report
 
Showing 1 - 25 of 25 Comments

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