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Biceps & Forearms work – Superset style. 

Are you short on time and willing to make the most of your time in the gym when training arms? Well you’re in the right place. Today, I will be sharing with you one of my favorite arm routines that will help you maximize not only your results but make the most out of the time you’ve got at the time. Supersets work great because you are doing more than one exercise at once shortly after finishing one, it also helps you improve your overall cardiovascular endurance and strength, so if you haven’t tried this method of training before – I highly recommend you do so.

BicepsIf you are in the quest of muscle building this is the work out for you and of course, it works just as great if you are on a maintaining phase which means muscle endurance – but I will get into that shortly and the necessary changes you have to make in order to manipulate this work out according to your goal. Muscle building phase of this work out will challenge you to lift heavy weight with limited reps, remember do not sacrifice form to lift heavy and be in risk of injuries but do lift a weight that will challenge you while keeping sound and clean form and if you cannot do it, don’t be afraid to drop the weight because as you will get stronger you will be able to achieve the weight you’re trying to lift. I will discuss the rep ranges on the breakdown of the training method down below.

For those focusing on muscle endurance, this will be a different approach than those willing to gain muscle mass. Muscle strength falls into the category of lifting for higher reps and with a limited number of sets. What do I mean by higher rep range? This method will help you gain & keep solid strength while also focusing on overall cardiovascular endurance, taking your heart rate to another level and improving your overall stamina. The rep range may vary for some, but normally 15-20 with a max of 25 reps is ok for each exercise. The weight management doesn’t have to be very heavy or very light, just a weight that will keep you challenged but a weight that you’re able to achieve for the desire reps you’re willing to do without sacrificing form.

Workout advice & techniques.

  • You will be performing for the first exercise the overhand grip for the forearms, keeping the arms tucked in to your side without flaring them out – this will help you target the primary muscle which is your forearms and secondary muscle being your biceps.
  • Once finished with the forearms exercise, proceed to do the following exercise which is the regular and well known Bicep Curls – again make sure to keep your elbows tucked in and don’t flare them out, when flaring the elbows you won’t be able to target the primary muscle and will sacrifice form and most of all, being in risk of injuries.
  • Make sure to keep your core tight throughout every set and reps you do. Keeping your core engaged at all times will help you activate your core and most of all – keep you balanced throughout every rep.
  • You can perform this exercise with either dumbbells or with machine with cables like shown on the photo – Either way you will be able to get the same benefits of the work out. Dumbbells are more challenging and draining because they aren’t attached like cables are and if you want the extra challenge – I highly recommend it, I’ve done both and it works great.

Reps & Sets depending your fitness goal:

  • Muscle Strength: 10-12 reps | Sets of: 5 | 1 Minute Rest.
  • Muscle Endurance: 15-20 max 25 reps | Sets of: 4 | 60 Second Rest.
  • Evaluate what are you trying to achieve before performing the exercise, if you are unsure of your goal – doing either of the work out methods provided won’t hurt you – If you keep your body guessing with new and effective routines you will have better chances of reaching your goal and the body of your dreams.

Incase of any questions and confusion throughout this exercise – leave your questions down below.

Train Hard & Smart.

John Carter

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