We all love bulkier and bigger arms with veins and cuts being the prominent feature. Supersets are a great way to take your arm workouts to the next level and add some serious volume in one session.
A superset is usually done by alternating between exercises of the opposite muscle group with absolutely no or very little rest in between. For example, if you finished the barbell curl set to failure, you’ll immediately be doing the triceps movements with no or very little rest. This method of training also helps prevent time wastage at the gym.
Different studies have shown that the superset technique actually helps to increase the stored elastic energy in your nonworking antagonist muscle. In simple, energy in the triceps build up while you are screaming on the curls and vice versa. This stored energy helps to bring more force for a better and stronger movement.
Supersets for Bigger Arms
The first one will be a tri set, which means you’ll be doing three exercises one by one.
Tri Set #1 – 3 sets, 6/6/60 secs.
Barbell Curl – 6 reps
- Grab a barbell and stand upright. Hold it with a shoulder-width grip.
- The palms should be supinated and elbows close to the torso.
- Now curl the weight by contracting your biceps and continue until it reaches shoulder height.
- Hold it for a second and gradually lower to starting position.
EZ-Bar Skullcrusher – 6 reps
- Lie on a flat bench and grab the EZ bar with a close grip.
- Now keeping your upper arms stationary, lower the bar, flexing through the elbows.
- Hold the position for a second and lift it back to your starting position.
Close Grip Barbell Bench Press – failure
- Lie on a flat bench and grab the barbell with a close grip, around shoulder width.
- Now lift it from the rack and hold it straight by locking your arms out.
- Breathe in and gradually lower it until it’s a few inches above your chest. This maximizes triceps involvement.
- Pause for a second and lift it back to your starting position.
- Do maximum reps until failure.
- Rest for 60 seconds.
No rest between the tri-sets.