First off, your arms are composed of the bicep and the tricep muscles. Your biceps, the smaller arm muscle, are actually 2 separate muscles that attach at the shoulder socket. Your triceps, the larger arm muscle, are made up of 3 separate muscles, the lateral head, the medial head and the long head.
A common mistake made by many bodybuilders is they over train their biceps. They have the mentality that “more is better”. Not so, especially with the biceps. They are such a small muscle(in comparison to other muscles), that (1) they do not need as much training as some of your other muscles, and (2) they get trained when you train other body parts, like your back.
One method for shocking your arms and getting them pumped beyond belief is supersetting. Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between exercises. For example, do a set of bicep curls and then doing a set of tricep extensions.
The basic exercises below are very effective for getting bigger arms:
- Superset Parallel bar dips or Tricep push downs with Incline bicep curls
- Superset Tricep Extensions with Seated bicep curls
Here are some important guidelines to follow:
- Tempo – for the above exercises, you should follow a 3-0-2 tempo. This means you would lower the weight in 3 seconds and immediately change directions and lift for 2 seconds.
- Number of Sets – 10
- Number of Reps – 10
- Rest Interval – 90 seconds in between each set
- Frequency – twice a week mixed with your regular routine