When most people want to build their arms, they go straight to the EZ curling iron and the rope removal machine. This is a mistake. For most lifters, pull ups and dips should form the basis of their arm training. Here's a super group doing the job.
Chin-Up and Dip-Supergroup
- A1 Chin-Up – 4 sentences almost flawed
- A2 Dip – 4 sentences almost flawed
No pause between A1 and A2. Let rest between supersets for about 2-3 minutes.
This means that you make a series of pull-ups and then immediately make a series of dips without a break. This is a round and you will do three more and take a few minutes between the supersets. Perform these exercises almost, but not until complete failure. A consistent absolute failure in all sets leads to disproportionate fatigue of the training effect.
Choose a partial or complete undergrip to emphasize the recruitment of the biceps. Extend your elbows all the way down and then turn them in the opposite direction.
Your shoulder blade should move with you and not stay locked in place. Use all available range of motion above and below under control to avoid unnecessary injury risks. Press together at the top and repeat.
For the Dips:
Be careful as they can put your shoulder in an impaired position and are not suitable for those with injured shoulders or limited mobility of the joints. Make sure the ball does not slide out of the socket in the lower part of your pelvis. This would cause the ball to press repeatedly against your biceps and rotator cuff tendons.
Descend to a depth that you can control and then extend your elbows to lock out. Some trainers insist on staying upright for more triceps focus, but a stronger trunk inclination can result in more shoulder comfort, shattering the triceps while pacing more chest muscles. Although celebrity bodybuilders of the 60s and 70s lacked the sheer mass (and abdominal strength) of modern professionals, Arnold and his contemporaries never lacked world-class weapons.
4 more biceps and triceps supersets
Pump and Grunts ̵
1; New Biceps Finishers