3 Biceps-Triceps Supersets to Increase Your Arm’s Size

If you want bigger arms, you have to target them specifically. Check out 3 biceps-triceps supersets to increase your arm’s size in record time.

Strong arms bring a multitude of benefits, enhancing both physical and mental well-being. Functionally, robust arm muscles ease daily tasks, improve posture, and lower the risk of injuries, contributing to increased independence, especially as we age. The aesthetic appeal of well-defined arms not only boosts confidence but also opens up diverse workout possibilities, promoting overall health and longevity.

Investing in arm strength goes beyond appearance, impacting the body’s functional abilities and long-term health. Robust arm muscles contribute to better posture, injury prevention, and increased metabolic activity, aiding in weight management. By prioritising strength training for the arms, individuals can enjoy an array of advantages that extend far beyond the gym, creating a foundation for a healthier and more confident lifestyle.

And one of the best ways to cramp up more exercises in fewer minutes without risking too much injury and still reaping the benefits is to incorporate supersets to your training routine.

A superset is a weight training technique that involves performing two exercises consecutively with little to no rest in between. These exercises are often targeting different muscle groups or the same muscle group from different angles. Supersets can be structured in various ways, such as performing opposing muscle group exercises or combining isolation and compound movements. The primary goal is to enhance workout efficiency by maximizing time spent in the gym and maintaining an elevated heart rate throughout the session.

Engaging in supersets offers several benefits. Firstly, they provide a time-efficient approach to training, allowing individuals to accomplish more work in a shorter period. Secondly, supersets contribute to increased calorie expenditure, making them an effective strategy for those aiming to improve overall fitness or manage weight. Additionally, this training method promotes muscular endurance, challenges the cardiovascular system, and can lead to enhanced muscle growth due to sustained intensity throughout the workout. Overall, incorporating supersets into a workout routine is a versatile and effective way to optimise time, intensify training, and achieve comprehensive fitness goals.

Read Also: How to Superset for Maximum Muscle Growth

The information you will see below, these 3 biceps-triceps supersets to increase your arm’s size, was largely based on a vide shared by Troy Adashun. Adashun is the co-founder of the fitness lifestyle and supplement company Alpha Lion and has created a gigantic YouTube following with his gym tips and workouts.

Let’s dive into it.

3 Biceps-Triceps Supersets to Increase Your Arm’s Size

If you’re on a mission to build bigger and more defined biceps and triceps, incorporating supersets into your workout routine could be a game-changer. Supersets involve performing two exercises back-to-back with little to no rest in between. For biceps and triceps, this strategy is particularly effective because these muscle groups are opposing, meaning fatiguing one doesn’t compromise the strength of the other.

The concept of supersets revolves around the fact that alternating between bicep and tricep exercises allows for continuous exertion without sacrificing strength. This not only optimizes your time in the gym but also accelerates muscle growth by engaging both muscle groups in a synergistic manner.

1. Barbell Curls and EZ-Bar Skull Crush

The recommended starting point for this superset is the classic barbell curl. This exercise is excellent for mass building as it allows for a wide range of motion, enabling you to lift heavier weights. Beginning with a weight that allows for higher repetitions helps establish a mind-muscle connection and pump in the biceps and triceps.

Progression is key, and as the sets advance, gradually increase the weight. The introduction of heavy weights, such as 115 pounds, in later sets enhances muscle overload, contributing to substantial growth. The EZ-Bar Skull Crush complements the barbell curls, targeting the triceps and promoting a balanced development of both muscle groups.

2. Pinwheel Curls and Inclined Skull Crush

Moving on to dumbbell exercises, pinwheel curls prove effective in hitting the brachialis and short head of the biceps. This exercise, performed with a challenging weight in the 10-12 rep range, sets the stage for hypertrophy.

The superset continues with an inclined skull crush, focusing on the rotation of the hands for optimal engagement of the long head of the triceps. This rotation ensures a comprehensive workout, targeting different parts of the triceps for well-rounded development.

3. Kneeling Preacher Curl and Tricep Press Downs

Incorporating a kneeling preacher curl helps eliminate anterior deltoid involvement, providing a unique stimulus for the biceps. This move emphasizes a locked-in position, promoting isolation and muscle engagement.

For tricep activation, how about tricep press downs? While not the favourite of Adashun, they effectively target the long head of the triceps. To address the side head of the triceps, incorporating Charles Glass’s tricep press down technique is recommended.

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In the pursuit of sculpted and powerful arms, the incorporation of these 3 biceps-triceps supersets is a great strategy to increase your arm’s size. As we conclude this exploration of intense training methodology, it’s crucial to emphasise the holistic impact these supersets can have on your fitness journey.

Consistency and Dedication:

Consistency is the bedrock upon which any successful fitness journey is built. The commitment to consistently execute bicep-tricep supersets, as outlined in this guide, will yield cumulative and transformative results over time. Dedication to the process, even when faced with challenges, will be the driving force behind your arm gains.

Progressive Overload for Optimal Results:

Understanding the significance of progressive overload is pivotal. As highlighted in the discussed supersets, starting with a manageable weight and gradually progressing to heavier loads ensures that your muscles are consistently challenged. This gradual increase in intensity promotes muscle growth and strength development, allowing you to surpass plateaus and reach new heights in your fitness endeavours.

Mind-Muscle Connection and Form:

The mind-muscle connection remains a focal point throughout your training. The initial emphasis on higher rep ranges in the first sets of supersets serves the purpose of establishing this connection. Paying meticulous attention to form, range of motion, and the sensation within the muscles during each repetition is paramount. This connection not only enhances the effectiveness of the workout but also reduces the risk of injury.

The journey towards well-defined and powerful arms is a process that demands dedication, patience, and a willingness to push beyond your perceived limits.

As you implement these supersets into your training regimen, keep in mind that fitness is a dynamic journey. Adjustments and adaptations may be necessary based on your unique body and individual responses. Listen to your body, celebrate your victories – big and small, and relish the transformation that unfolds over time.

Each rep gets you closer to your goal. And when you reach that goal – which hopefully will be easier after implementing these biceps-triceps supersets – don’t stop there; maintain consistency to keep the progress you’ve achieve for the long run.

The Most Effective Arm Workout

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Having strong arms provides a range of physical, functional, and psychological benefits. Here are some key advantages:

1. Improved Functional Abilities:

• Enhanced Daily Tasks: Strong arms contribute to improved functionality in daily activities such as lifting, carrying, and reaching, making these tasks easier to perform.
• Optimal Mobility: Strong arm muscles support joint stability and contribute to overall mobility, ensuring that you can move your arms comfortably and efficiently.

2. Increased Athletic Performance:

• Sports Performance: Strong arms are crucial for various sports, including weightlifting, swimming, rock climbing, and many others. A strong upper body can significantly enhance athletic performance in these activities.

3. Enhanced Metabolism:

• Calorie Burning: Muscles, including those in the arms, contribute to the body’s overall metabolism. Having strong arms can contribute to increased calorie burning, aiding in weight management and overall health.

4. Improved Posture:

• Upper Body Support: Strong arm and shoulder muscles play a role in maintaining good posture. Well-developed upper body muscles provide support to the spine, reducing the likelihood of slouching or poor posture.

5. Injury Prevention:

• Joint Stability: Strong arms contribute to joint stability, reducing the risk of injuries in the shoulders, elbows, and wrists. This is particularly important for those who engage in physical activities or have physically demanding jobs.

6. Functional Independence:

• Aging Gracefully: As we age, maintaining strong arms becomes increasingly important for functional independence. Strong arms allow individuals to continue performing daily tasks without relying heavily on assistance.

7. Boosted Confidence:

• Aesthetic Appeal: Strong, toned arms contribute to an aesthetically pleasing physique, boosting self-confidence and body image.
• Sense of Achievement: Achieving and maintaining strong arms through regular exercise can instil a sense of accomplishment, positively impacting mental well-being.

8. Versatility in Workouts:

• Exercise Variety: Strong arms open up a wide range of exercise possibilities. Whether it’s weightlifting, bodyweight exercises, or sports-specific training, having strong arms enhances your ability to engage in diverse workout routines.

9. Functional Self-Defence:

• Personal Safety: While not the primary reason for strength training, having strong arms can contribute to a sense of personal safety. In emergency situations, physical strength can be an asset.

10. Long-term Health Benefits:

• Bone Health: Resistance training for the arms can promote bone density, which is essential for long-term skeletal health.
• Improved Blood Circulation: Engaging the muscles in the arms helps improve blood circulation, benefiting cardiovascular health.

In summary, having strong arms goes beyond the aesthetic appeal, offering a myriad of practical benefits that impact daily life, physical performance, and overall well-being. Incorporating a balanced strength training routine that targets the arms can contribute to a healthier, more functional, and confident lifestyle.

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