How do I get stronger arms?
Answer:
In order for any muscle to grow it must become stronger. 
A great way to kick-start the strength of your biceps and triceps is by supersetting.  Here is a workout that can help.

Super-setting for a particular muscle group involves performing an isolation (or single joint) movement followed immediately by a compound (or multi-joint) movement.  I am going to cover how this can be done for the biceps and triceps.

For the biceps, you want to start with some type of curl for your isolation movement.  You can perform either barbell curls, preacher curls with a barbell, or curls on a curl machine.  Perform one set to failure (the point at which another repetition is impossible despite your greatest effort).   Then move immediately to a compound exercise such as pull-up or cable pull downs.  The back muscles will kick in, allowing the biceps to be worked further.  Make sure that the second exercise is set up and ready to go, shortening the time in between exercises.

In the case of the triceps, you want to begin with an extension of some kind.   Perform either triceps press downs using a cable, extensions on a machine specific to that movement, or scull crushers to failure.  You would then immediately move to a compound movement suchas dips or close grip bench presses taken to failure.

This is a very intense form of training and should require only one cycle per muscle group.  You can use super-sets on any body part, flies followed by bench for instance.  Just be creative, make it intense, and don't over train.

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written by Chuckles , June 09, 2007

So one set or cycle per muscle. So if I do curls to failure I'm done hitting biceps for that day. How many times per week do you recommend doing this? Is this something you should only do for a short period then move onto a different workout?


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