Build big­ger bi­ceps

Do this six-move ses­sion and you’ll add size and strength to your arms

Men's Fitness - - Contents -

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.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.