The arm superset training system can bring you closer to your favorite body and arms than any other system. A superset is a group of sports movements that continuously targets the muscles of different body groups. Of course, it goes without saying that superset can be used only for one group of muscles.
But what exactly is the arm super set? How is it done and how does it affect fat burning and muscle building? Read this article about vitamin until the end to get the answers to all your questions and get to know this training system well.
Arnold’s record in bulking arms with Superset
Arnold Schwarzenegger, the third man in the Olympia competition, was so professional in his work that his photo is still seen on the cover of prestigious bodybuilding magazines. This is despite the fact that in 1379 he gave up professional sports altogether and retired himself.
At that time, Arnold’s chest circumference was 147 cm and his arm circumference was 56 cm! The weights he used were also unique. For example, he did 200 kilos of chest press, 213 kilos of squats, and one stroke of 135 kilos.
Overall, Arnold loved the Superset forearm exercises and the Explosive Arm Superset program as a whole. After years of research, experts were able to find out the reason for Superset’s popularity with Arnold, to such an extent that today this training system is recognized as the key method for rapid muscle hypertrophy. If you are looking for voluminous arms and your ideal body, ask vitamin trainers to design your program now.
The benefits of superset to increase the volume of the arms
Do not underestimate the arm superset, this training technique is a magical tool to quickly increase the size of the arm muscles and simultaneously increase the strength and power of the body. In this section, we introduce the most important benefits of the arm superset.
1. Burn more fat with Superset
One of the benefits of the arm superset is more fat burning. The result of a Syracuse University research showed that performing superset exercises leads to more calorie burning than normal weight training.
The reason for this higher calorie burning is that during superset exercises, the exercises become faster and more intense, and this causes the amount of oxygen consumed, the total calories consumed, and blood lactate to increase, and finally, with the increase in the percentage of metabolism, fat burning is also more. to be
2. Increase in anabolic hormones
Testosterone and growth hormone (GH) are among the hormones that increase muscle growth and physical strength. Performing high-intensity resistance exercises increases the blood testosterone level, and at the same time as the testosterone level increases, we will see an increase in the number of androgenic receptors inside the muscle cells, the task of these receptors will be the beginning of the growth of your muscles.
3. Achieving excellent results in the shortest possible time
By going for the arm superset training style, you will save a lot of time. Because by doing superset you will get the most results in the shortest time.
The result of another research conducted at Syracuse University by Dr. Andrea Kelleher showed that doing a superset of two barbell underarm movements, barbell bends and shoulder presses, will activate the muscles just like normal weight training.
The most interesting thing is that by calculating the activity of the muscle nerve band (EMG), we found that these two training styles are not much different and the amount of fatigue after exercise will be the same.
Also, training with weights is better than doing high-intensity exercises, now if you want to bulk up your muscles, you should go to superset to be surprised by the size of your muscles.
Arnold’s interest in supersets is definitely not without reason and you should try this training style. In general, superset makes your recovery less and you build muscle at the same time.
Arm bulking program + arm superset
Multi-joint movements have a great effect on bulking up the arms; For example, when doing a chest press movement, the muscles of the back of the arm are also involved or in the reverse wrist underarm movement, the muscles of the forearm are also involved and strengthened.
Arm movements are all single-joint, so a program for arm volume is suitable that involves almost all the muscles of the upper body in addition to the arm itself (muscles of the back of the arm and forearm). In this case, you will reach maximum growth. The following program contains several multi-joint movements to bulk up the arm.
| Move | Number and repetition |
|---|---|
| One-handed crossover | 4 sets of 12 each hand |
| Dumbbell chest press | First set 12 / second set 10 / third set 8 / fourth set 8 |
| Reverse wrist strap underarm | First set 15 / second set 12 / third set 10 / fourth set 8 |
| Boat device | 4 sets of 12 |
| Arnoldi dumbbell shoulder press | 4 sets of 12 |
- To be at the starting point, place the clamp at the highest height of the device;
- Then choose your desired weight;
- Hold the handle with one hand and take a step forward and keep your hand in front of your stomach;
- Your upper body should lean slightly forward from the waist;
- This will be your starting point;
- You can keep your other hand on your waist to keep your balance better;
- While your elbow is slightly bent, open your hand to the side of the body until you feel a stretch in the chest muscle;
- Then, using the chest muscle, return the hand to the starting point;
- Make sure that the curved shape of the hand is maintained when returning to the starting point of the movement;
- Repeat the same movement for your other hand.
- Choose a suitable pair of dumbbells;
- lie on the ground;
- hands should be straight above the body;
- Attach the dumbbells together;
- In the same position, bend the elbows and lower the dumbbells to the chest;
- Then return to the starting position.
- First, put the right bar with movement on the device and sit on its bench;
- Adjust the knee support part to the appropriate height;
- This part will prevent your body from lifting up during exercise;
- Then, while the palms are facing you, hold the bar in your hand;
- Make sure that the distance between the hands is less than the width of the head, that the hands are fully stretched and you are holding the bar;
- Lean the upper body back about 30 degrees, create a slight arch in the waist and make the chest bulge; This will be the starting point of the movement;
- Lowering the arms, lower the bar to near the top of the chest;
- At the lowest point, focus on contracting the back muscles and keep the elbows at the side of the body;
- When lowering the bar, the upper body should be fixed and only the hands should move;
- No extra pressure should be applied to the forearm except to hold the bar;
- After a brief pause at the lowest point, slowly return the bar to the starting point, with arms and armpits fully extended.
- First, sit on the device;
- Then put your foot in the appropriate place;
- Bend the legs slightly, but they should not be locked;
- Then, while maintaining the natural posture of your back, lean forward and grab the handles;
- While the arms are extended, move the body back until the upper body meets the legs at a 90-degree angle;
- The waist should be slightly arched and the chest should be kept high;
- While holding the weight, you should feel a good stretch in your armpits. This is the starting point of movement;
- Now, keeping the upper body still, pull the handle towards your stomach and keep the elbows close to the body;
- Make sure to exhale at the same time by pulling the handle towards the stomach;
- At this stage, the shoulders should be pulled back;
- At the end of the movement, pause for a moment and then slowly return the handle to the starting point.
- To perform this movement, stand straight, so that your upper body is straight and firm, and your legs are shoulder-width apart;
- Put your hands in front of your face, so that your palms are facing your face;
- Now turn the hands in the same position with the elbows bent outwards so that the hands are next to the ears;
- In the same position, raise your hands so that they are almost straight;
- Bring the hands down to the shoulders again and move them in front of the face in the same way as before;
- Do this process as many times as mentioned.
