Arms Superset Workout Routine

Size and strength are not mutually exclusive when it comes to arm training. If you are training for strength, then size and mass will come on both your triceps and your biceps. There are four key elements when your objective is to increase the size of your arms.

1. ARM MUSCLES ARE SMALL BUT THEY ARE NOT WEAK

Treat your arm muscles badass and don't train convenient machines or select fancy handles, instead challenge your comfort zone using dumbbells and barbells.

2. ELEVATE YOUR ARM TRAINING TO YOUR PRIORITY LIST

Always make certain that you avoid working the upper body (except abs) the day before or the day after you do your arms workout. Make sure your muscles are fresh and ready, without needing to assist your larger muscle groups like your chest and back for 24 hours prior to your arm training session.

3. KNOW WHEN TO CHEAT

Although the foundation of a good arm workout will always be strict execution, using good form to reach fatigue, you can then make use a little swing but know that you're messing with the devil as soon as you overload your arm muscles. So always make sure that you treat cheating with respect and always proceed with caution.

4. FORGET HIGH REP TRAINING FOR ARMS

Arm muscles grow fastest when training with low reps starting with 4 reps and ending with 12 reps. You got to train outside your comfort zone to get bigger guns.

If you've never done the Tate Dumbbell Press, you need to start with two light dumbbells. Lying on a bench with a D/B in each hand, arms straight like a D/B press position. You then bend your elbows and gently touch the two D/B together on your chest as you flare your elbows out.

Returning to the start position is one rep. This Tate D/B set then gets a superset immediately afterwards with the same amount of reps doing D/B hammer curls. Holding the D/B's in a neutral grip you curl upwards to the top and hold it for a second, then lower slowly.

You will only be doing two supersets on your arm days, nothing else. You're using a weight that you can only just squeeze out the minimum. When you're doing dips and you can get to 15 reps, you need to add some weight to stay in the rep range of 10 to 15 reps.

EXCERCISE	                         SETS	      REPS      REST
D/B Tate Press	                          3	      10-15	-
[Superset with] D/B Hammer Curls	  3	      6-8	1 min
Parallel Bar Dips	                  3	      10-15     -
[Superset with] Thick-Grip Barbell Curls  3	       6-8	1 min

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