If super arms are what you are looking for then you need to try performing supersets with your bicep work outs.
Supersets are a very smart and efficient way to raise the intensity in your biceps training. There is nothing wrong with training biceps with straight sets. Using heavy weights and doing small reps or going light and performing a lot of reps. doing this kind of training especially if you work hard can build you some pretty solid biceps. But you need to shock your biceps every now and then and amp up your bicep work out. How? Throw in some solid super sets and take your bicep workout to the next level. You won’t regret it after you see the results
A proper workout should be able to shock your bicep muscles into new growth. Your body will simply not grow if you do not force it to. That’s why straight sets get boring and loose their effectiveness fast. It doesn’t shock your body enough to get it to grow.
But sadly shocking your muscles is not an easy thing to do. Not any work out will do. You really need to stun your muscle to kick off massive growth in your biceps. It has to be something very stressful something that really forces your biceps to its limit only then will you truly grow. Why? Well because your body does something very efficiently and that something is adaptation. It adapts to any bicep work out eventually so that is why every now and then you need to throw a shocker in between your workouts.
There is a solution though. Use a super set in your work out and see your biceps explode into new growth
For those who do not know what a super set is. A super set is performing two consecutive moves back to back with no rest in between them.
Here is a sample bicep workout use it and see the results
Standing barbell curl 3sets 8, 10, 12
Standing alternating dumbbell curl 3sets 12, 15, 20
Preacher curls 3sets 8, 10, 12
Incline dumbbell curl 3sets 12, 15, 20
Hammer curls 3sets 8, 10, 12
Reverse curls 3sets 12, 15, 20
This is a very strong and powerful bicep workout. Choosing the correct weight is crucial. Pick up weights that almost take you to failure. for instance in the first move use a weight that will cause you to fail at the 10 rep. so when you stop at the 8th rep on the first set you will be at the boarder of failure then directly put the weights down and pick up the dumbbells for you next move and rep to prescribed number. Rest for 2 minutes then repeat for 3 sets.
And that is an example of a powerful bicep workout