Build super arms with super sets!

Let’s face it; many men who enter the weight section of the gym want large and powerful looking arms. Some wonder aimlessly from the preacher curl machine to the cable pulley, from the cable pulley to the dumbbell rack, from the dumbbell rack to the barbell. Others have a more structured routine, choosing a handful of arm exercises which will stimulate the triceps and biceps equally, and exercise within a repetition range which is optimal for muscle growth. Whatever your current level, super sets for your arms could unleash greater growth, increase intensity and reduce your workout time.

What is a super set?

A super set is often confused with a compound set. A super set is actually two sets performed back to back with no rest time, with each set targeting antagonistic muscle groups (such as the biceps and triceps, hamstrings and quadriceps, or chest and back). So, a trainee may perform 12 repetitions on the bench press, and then immediately perform 12 repetitions of bent over rows. This is one super set. Note the bench press targets the chest, and the bent over row targets the back, i.e. they are antagonistic muscle groups.

A super set reduces the workout time and increases intensity. The first set in the super set targets a different muscle group than the second set, so fatigue should not diminish performance greatly (unlike a compound set which is the same as a super set but targets the same muscle group). Super sets work well for the arms because the arm muscles are commonly targeted directly with isolation exercises, and the biceps and triceps are closely located so the arms benefit from the increased blood flow.

Sample arm routine using super sets

Preacher curl (10 repetitions)
Skull crushers (10 repetitions)
X 3

EZ bar curls (10 repetitions)
French press (10 repetitions)
X 3

Rope curls (10 repetitions)
Dips (10 repetitions)
X 3