Build bigger biceps
Do this six-move session and you’ll add size and strength to your arms
One of the smartest ways to add muscle mass to your upper arms quickly is to hit your biceps and triceps hard with moves that work them from multiple angles and through varying rep ranges. This approach will recruit and tax many more muscle fibres in your upper arms – the key to stimulating faster muscle mass growth. But that doesn’t mean training to exhaustion: choose the right approach and you’ll be able to train hard but efficiently, so you can get it done and start the recovery process that will lead to bigger and stronger arms.
That’s where this workout comes in. It consists of three antagonistic supersets, which means the first move of each superset works your biceps and the second hits your triceps. This approach is proven to work your muscles harder in less time. What’s more, the sets and reps change with each superset as the workout progresses, which means you’ll tap into both fast-twitch and slow-twitch fibres to make bigger gains in less time.