working out for 10 minutes and taking pictures for an hour? It would be a waste of hard workouts to walk up to the mirror without a little narcissism. This is just a joke of course. What do you think is the desired effect? Do your arms squeeze up extra full and feel like your veins just burst out?
As good as the filling is, if the arm circumference is not satisfied, not even 40cm, don't panic at this time, here are 5 sets of superset workouts that will definitely help you to improve your arm circumference.
start with a heavier workout for the biceps and a lighter workout for the triceps at the beginning of the workout, then switch at the end of the workout with a heavier workout for the triceps and a lighter weight lift for the biceps.
5 supersets that also include blood flow restriction method training, the pause method, and the giant set as the end of the arm workout result in: Arms full of crazy pumping sensations and arm muscle growth.
barbell curls and rope pulldowns
start the workout by increasing the weight of the curls with each set, remembering to keep your back straight and avoiding borrowing strength. It is easy to sway your body during the workout, so eliminate this as much as possible.
Increase the weight with each set of curls, starting with 12, increasing the weight and decreasing to 10 reps, then 8 and 8 reps, ending with a decreasing set of three weights on the last set.
when pulling down with a rope compared to barbell curls, a lighter weight is used, which is equivalent to pre-fatiguing the triceps before the heavier triceps workout that follows. Make sure the movements are slow and controlled and complete 4 sets of 12-15 reps.
bent bar preacher bench curls and rope triceps overhead arm curls
now that you are warmed up, you can stretch the muscle fibres throughout the range of motion, which is why you use the preacher's bench curl and rope arm curl in the second superset. Stretching and squeezing the muscle at the highest point of the movement helps to pump more blood into the muscle. When doing the priest bench curl, make sure to go down to allow the muscles to get a full stretch.
for rope overhead extensions, perform 4 sets of 15 reps, combining the stretch and decreasing sets at the end of the last set: Do the last set for 15 reps, then hold the extended position (arms bent) for 30 seconds. After 30 seconds, lower the weight and complete as many reps as possible.
Stretch again for 30 seconds, then reduce the weight once more, completing as many reps as possible before stretching for 30 seconds.
dumbbell hammer curl and dumbbell overhead arm curl
this is the focus of the workout, start increasing the weight on the triceps while decreasing the weight on the biceps. Raise the upper incline bench to 45 degrees to perform upper incline bench dumbbell curls. Do 4 sets of 10-12 reps, repeating the stretch and decreasing set pattern you just did. In a fully extended bicep position, keep the dumbbells at the lowest point of the movement. For each set, try to do the movement with both arms at the same time.
if you run out of power before 10 reps, then switch to alternate bends. This will allow you to do a few more reps.
For the supine dumbbell arm curl, increase the weight and lower the reps. Start with a weight that will complete 10 reps. Then increase the weight and reduce the reps to 3 sets of 8 reps. In the last set, a decreasing set will be done. Once the force is exhausted, reduce the weight by 20% and then do it again to exhaustion.
do not lock your elbows at the highest point of the triceps flexion to keep the triceps tense, a more upright upper incline bench helps with triceps tension.
High rope curls and straight bar rope pulldowns
for the 4th superset, even the blood flow restriction method can be incorporated. The blood flow restriction method allows blood to enter the muscle while preventing it from leaving completely and quickly. As a result, metabolites from muscle production begin to build up and the extra fatigue caused by restriction forces your nervous system to absorb the maximum number of fast muscle fibres that have the greatest potential for growth.
there are straps made specifically for restricting blood flow, but if you don't have one, any small strap will do. Tie the band high up the arm and tighten it to 6/10ths of an inch. Make it tight enough to restrict blood flow, but not so tight that it will cut off blood flow movement completely.
When you use blood flow restriction you may not be able to lift the weight you normally do, so reduce the weight by 50%. If a particular weight can be lifted 30 times, that can be done 15 times with blood flow restriction. The aim of this technique is to amplify the pumping sensation, so go even lighter and keep 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 with your back straight and your muscles tense at all times.
for the prone dumbbell arm curl, use a weight that can be completed for 12 reps and still keep your back straight. Squeeze the movement behind you and pause for a second.
while performing narrow pitch dips, go down, squeeze and go up, but do not lock at the highest point. Keep your elbows close to your sides and focus on your triceps rather than your chest.
finally: Do this exercise once every fortnight
training the biceps the first time and the triceps the next time, this is a great workout and you can put them together once every fortnight.
to show one's strength, the arms should not only have biceps, but also a good strengthening of the triceps. Training both sides together is what makes you progress faster!