ARMS! supersets for super arms!

  • Posted by a hidden member.
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    Apr 08, 2012 6:03 PM GMT
    So, I've decided to shake up my routine because its too familiar/boring.
    I find that my arms are no longer responding to the work outs i do, in that while they get pumped, they aren't really growing and i haven't seen change in them in a while.

    Anyway, I do my arms (biceps and triceps together). However, haven't incorporated a super set in my workout in a while.
    I found a workout routine that appeals to me, and the whole workout consists of 3 supersets.

    I Feel I'm at the level where i could cope with it, however, I'm just wondering whether it seems too much.

    I only really used to incorporate one superset in my workout when i did arms, and so wondered whether three would be doing too much damage than good maybe?

    anyway, let me know what you think or if you have any recommendations?
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    Apr 12, 2012 6:33 AM GMT
    Three supersets in a single workout isn't completely unheard of but it does sound pretty taxing. However, most literature I've read noted that workouts featuring supersets shouldn't be used for more than three weeks or else you'll risk over training. So, if you are going to be using three supersets you probably shouldn't do so for too long.
  • Posted by a hidden member.
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    Apr 12, 2012 6:40 AM GMT
    http://www.bodybuilding.com/fun/xrep6.htm

    This has helped me in the past. Good luck, my friend.
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    May 17, 2012 11:48 AM GMT
    My arms are very stubborn too...I dream of the day when I have 20" arms. Anyway, a few years ago I got a GREAT arm workout from Anthony Presciano. I did this for a while and I got some results....I venture if I had been more consistent with training and diet I might of gotten better results, but anyway here is is:

    Dips (for warm up)
    4X25 (I used a weight assist machine until I could do 25 with no help)

    Overhead Triceps dumbbell extension
    4 x 10-12

    Barbell Curls
    4 x 10-12 superset with:
    Overhead rope cable extensions
    4x15

    Alternating dumbbell curls
    4x8-12 superset with
    V-Bar extension
    4x12

    Alternating Dumbbell hammer curls
    4x10 superset with
    Preacher curls (Scott curls)
    4x12

    I only rested 60-90 seconds between sets (no rest for supersets obviously).

    This is a really good workout if you have been doing the same arm routine. If I did this with 1000% intensity every time, I could barely hold my arms up when I was done. Try is out for 6 weeks and see if you get any results
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    May 17, 2012 11:55 AM GMT
    Another great arm workout I found in the June 2012 edition of Musclemag (pg 144 if you have it)

    I'm doing this routine now for 6 weeks before I change. As a matter of fact I just got done doing this a few hours ago.

    The whole workout is a giant superset that leaves my arms feeling like noodles when I'm done. You are supposed to do 10 reps of each exercise supersetting all 5 exercises. Do this 5 times for a total of 500 reps. I rest 2 minutes between each superset. Of course I do a few light warm up sets before going heavy. The workout creator recommends starting off with sets of 7 to ease you into it.

    You are supposed to do the biceps routine completely before moving on to triceps.

    Biceps
    Barbell curl (rest 15 seconds before startingicon_smile.gif
    Barbell drag curl
    Scott Curl (Preacher curl)
    Two-arm cable curl
    Alternating hammer curl


    Triceps
    Close grip bench press
    Scullcrusher
    Seated overhead dumbbell extension
    Cable press down (with e-z bar or v-bar)
    Bench dips

    Be warned this is a very intense routine but hopefully it reaps gains....I just finished the second week of this and my arms feel pumped.
  • offshore

    Posts: 1294

    May 17, 2012 12:04 PM GMT
    Thanks for the tips!
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    May 17, 2012 1:13 PM GMT
    offshore saidThanks for the tips!


    you don't need tips! lol you're ripped...if anything i need tips from you
  • offshore

    Posts: 1294

    May 17, 2012 1:40 PM GMT
    meatheadMEDIC702 said
    offshore saidThanks for the tips!


    you don't need tips! lol you're ripped...if anything i need tips from you


    Thanks man, I have been stuck at arm growth for a while. Deficiently appreciate new work out routines, try going beyond 17
  • JerseyBlues

    Posts: 111

    May 17, 2012 2:08 PM GMT
    Thanks for the tips. I haven't noticed any change in my arms lately either. Will have to try this workout.