Conclusions of Exercises In a Modified Superset

If you look at it, you will be resting 3 minutes plus the amount of time that it takes you to perform the other exercise (so you actually are resting a given muscle between 3 and 4 minutes). Using this technique of pairing exercises in a modified superset fashion not only saves time and keeps the body warm, but it also allows for faster recovery of the nervous system between sets. This allows you to lift heavier weights than if you just stay idle for 3 minutes waiting to recover. Remember that nutrition is key for gains. If you have an average metabolism, multiply your bodyweight times 15 to gain muscle size and use a macro nutrient ratio of 40% carbs, 40% proteins, and 20% fats. If you are a hard gainer, then multiply your bodyweight by 24 and use a nutrient split of 50% carbs (even split of simple and complex), 25% proteins, and 25% good fats. Also, whether a hardgainer or average gainer, remember to have a post workout protein shake with simple carbs to spike insulin levels and induce anabolism (growth).
Use perfect form when executing arm exercises. Utilizing less than perfect form will result in the utilization of other muscles in the body, thus taking away from arm stimulation. You need to concentrate and feel the biceps and triceps contract as you work them. Forget about using super heavy weights and jerking the weight. Practice perfect form and think isolation at all times.

QUESTION: How often can I train my arms?
ANSWER: Most people should train their arms twice a week (with 2 to 3 days of rest in between), except if they are hardgainers, in which case once a week is best. Another exception is that of the extremely advanced bodybuilder who have so much muscle mass and strength that once a week training works best.

QUESTION: How many sets should I do for the arms?
ANSWER: For absolute beginners, 4–6 sets twice a week works best. For intermediate bodybuilders, 10–12 sets twice a week, and for advanced athletes 12–14 sets suffices. As you get more advanced into bodybuilding, you start learning more about your own individual recovery capabilities, but in my experience 10–12 sets seems to be tolerated well by most people. Again, remember that if you are an ectomorphic person with a super fast metabolism, once a week training is a better frequency.

QUESTION: How can I make my arms look wide as mine look big when I flex them but small when you see them from the front?
ANSWER: You need to train the biceps brachialis in order to create the illusion of width. The biceps brachialis is that little golf ball shaped muscle in between the biceps and triceps that is located on the outside part of the arm. By increasing the size of this muscle, not only you increase the size of your arms but also your width. This muscle is trained with hammer curl movements and reverse curl movements as well.

QUESTION: What other body parts can I train my arms with?
ANSWER: There is a multitude of splits that I have used over the years with great success. I will give you a list in next post of this blog.