mscldrew
Member
- Sep 11, 2010
- 44
- 10
Super setting biceps & triceps I've found provides amazing growth in size, strength & shape.
The best way is to take one day once a week just for arms if you can spare the time.
I do 3 bicep exercises & 3 tricep exercises each exercise 4 sets each. Totaling the arm workout to 24 sets. 12 sets for biceps & 12 sets for triceps.
First you start with & mass/power building exercise like close-grip super setting with barbell curls using the 45lb bar. 8 sets for the two exercises.
Then a secondary exercise that still builds size/strength/shape such as some form of skull crusher tricep extensions with some form of bicep hammer curls. 8 sets for the two exercises.
Lastly you want to shape the triceps & biceps. The best would be some cable pushdown exercise for triceps & some for of concentration curls or preacher curls for biceps. 8 sets for the two exercises.
This type of arm routine can be done in 50mins if you aren't wasting time talking to ppl. Your arms will be soooo pumped & rock solid by the end of the workout. Plus your strength for the 2 muscles will greatly increase along with shape depending on your diet.
I used to train arms seperately maybe 6yrs ago say chest & biceps, shoulders & triceps or vice versa. My arms grew not to badly & developed power. But after asking around & talking to a couple of local bodybuilders, I was told I should be super setting arms on the same day & just arms. Yes these guys were on roids, but they were doing almost double the 24 sets I'm doing. They said 18-24 sets super setting arms is just the right ammount for a natural person.
Since I've been doing this, my arms have grown in size/strength, & shaped much better. I'm sure that some ppl will argue this, but if they haven't tried training arms in this manner, than they wouldn' know how good it is.
The best way is to take one day once a week just for arms if you can spare the time.
I do 3 bicep exercises & 3 tricep exercises each exercise 4 sets each. Totaling the arm workout to 24 sets. 12 sets for biceps & 12 sets for triceps.
First you start with & mass/power building exercise like close-grip super setting with barbell curls using the 45lb bar. 8 sets for the two exercises.
Then a secondary exercise that still builds size/strength/shape such as some form of skull crusher tricep extensions with some form of bicep hammer curls. 8 sets for the two exercises.
Lastly you want to shape the triceps & biceps. The best would be some cable pushdown exercise for triceps & some for of concentration curls or preacher curls for biceps. 8 sets for the two exercises.
This type of arm routine can be done in 50mins if you aren't wasting time talking to ppl. Your arms will be soooo pumped & rock solid by the end of the workout. Plus your strength for the 2 muscles will greatly increase along with shape depending on your diet.
I used to train arms seperately maybe 6yrs ago say chest & biceps, shoulders & triceps or vice versa. My arms grew not to badly & developed power. But after asking around & talking to a couple of local bodybuilders, I was told I should be super setting arms on the same day & just arms. Yes these guys were on roids, but they were doing almost double the 24 sets I'm doing. They said 18-24 sets super setting arms is just the right ammount for a natural person.
Since I've been doing this, my arms have grown in size/strength, & shaped much better. I'm sure that some ppl will argue this, but if they haven't tried training arms in this manner, than they wouldn' know how good it is.
