Super Arm Growth Workout Program!

Combine biceps and triceps exercises for more muscle growth. These 4 supersets will take the pumping bar to new heights!

Author: Bill Geiger

In short, supersets rule. Performing one after the other exercises for one muscle group or muscles of antagonists, you increase the energy consumption of the training and shorten its duration. And their benefits don't stop there.

Numerous studies have shown that this technique increases the accumulation of elastic energy in non-working antagonist muscles. In other words, while you are doing biceps curls, the charge of energy is stored in the triceps, and during the press on the upper block - in the biceps. The release of stored energy allows you to generate more force. In a sense, in a single exercise, you become stronger.

The beauty of the three proposed supersets - and one triset to start - is that each uses only one type of equipment. This will allow you to do all the work in less time. It also provides a gradual decrease in intensity: you start training with weights, because you are still full of energy, and gradually reduce the weight as fatigue accumulates. We've listed reps and sets, but feel free to experiment and step on the gas by adding high-intensity training techniques to your supersets, such as forced reps or even a set of negatives on the last set of each exercise.