05.13.2007

Solid Set Tie

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Are you seeking a fast and effective arm workout? It's possible to stimulate growth in the arms using a lot of sets and a lot of weight, and do it in under an hour. Give this workout a shot!

Set 1

Biceps Curls
Immediately followed by
Trices skullcrushers
Immediately followed by
Barbell wrist curls

*
This is very obviously the mass building set. The biceps curls should be completed in very heavy fashion, in sets of 6 to 8. If you can complete 10 or more, you should add weight. Stick with a range of 8 to 10 on the skullcrushers. You don't want to injure yourself with a torn triceps or by dropping a weight on your head. A training partner is very useful for this movement. Wrist curls are simple - go heavy!

Set 2

Standing alternate dumbbell curls
Immediately followed by
Dumbbell presses behind head for triceps
Immediately followed by
Zottman curls

*
This series of sets is designed to build mass while helping to shape the upper arms. Standing alternate dumbbell curls with dumbbells are a mass builder, but one with the flexibility to shape the outer biceps. Dumbbell triceps presses also lead to both size and mass. The Zottmans are effective for building the biceps/forearm tie-ins.

Set 3

Biceps cable curls
Immediately followed by
Triceps cable pressdowns
Immediately followed by
Cable wrist curls

*
This set focuses upon continuous tension of the muscle group. Your biceps cable curls should allow the biceps to remain flexed the entire set, never quite reaching peak contraction or fully extending the weight until the set is complete. The same method should be used for the forearm and triceps movement. Keep full and continuous tension on the muscle group for the bulk of the 45 or 75 seconds and, after this tough workout, the arms will be pumped beyond belief.

Each of the three exercises is to be competed with only 3-5 seconds rest between sets, as you jump to the next movement. You may need to reduce the weights used, as you will most certainly lack your usual strength after completing these sets in succession. The goal isn't to move as much weight as possible. Rather, you wish to move as much blood into the muscle group as possible. You'll still be training as heavy as you ever did, because the failure of biceps in an exercise will not affect the triceps in too meaningful of a way. It will, however, bring a great deal of blood into both areas of the upper arm, as well as the forearms.

Take a few preparations when training in this manner. You'll need a gym that is somewhat empty. A training partner is wonderful for "guarding" unused benches and keeping you motivated while you train. Superset arm day may be a good day to drink a Gatorade/water mixture (50/50% mixture). This is a very demanding workout, and having all three areas of your arms completely saturated with blood at once will definitely pull blood from your leg, torso and head. Above all, train hard and smart, and record your findings on level of pump, soreness, and results.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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