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Sleeve-busting Arms Supersets with Bulging Biceps


The majority of gym goers enjoy biceps exercise. It's one of those muscle groups that stands out and attracts a lot of attention. Biceps are one of the first muscles to display a visible difference in certain people, and they seem to develop and form naturally. However, for many others, this is not the case.Biceps are a sluggish body part, and getting them past a certain stage is a never-ending fight. Since none of us can change our genes naturally, the only other option is to change the way you practice your biceps. If you're having trouble breaking through your plateau, supersets are a great way to go.

Supersetting is all about getting skin-bursting pumps. It's jumping from one workout to the next with little to no rest. It's also possible to characterize this as doing two sets in one. Some people superset with lighter weights and more reps, but this isn't recommended. Heavy weights must also be used to overload the muscles. Maintain a rep range of 6 to 8 reps.With this superset, you'll get an average total of 12 reps or more.

Part of the reasoning behind this is that when you do back exercises, you get a lot of bicep work, particularly if you do heavy compound movements like deadlifts and bent over rows (which you should be doing). When you practice biceps supersetting with isolated movements, your muscles will be shocked into development. A sample bicep routine with supersets as shown below.You can do this after you've worked on your chest or back, or you can do it on its own (or if you have a day specified for arms only).

Dumbbell Hammer Curls superset with Standing EZ Bar Curls – 3 sets of 6-8 for each.

Seated Dumbbell Curls superset with Preacher Curls – 3 sets of 6-8 for each.

This may seem to be a simple exercise, but it will leave your biceps burning, particularly if you do it until you hit muscle failure. When you're working on your biceps, give this a shot. If you thought you should do more for some reason, go ahead.Add a series of 21s at the top, followed by barbell curls. You may also use the same technique to strengthen your triceps.