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Hands-on superset program
Non-fancy training techniques create strong arms. They are created by hard work and intense training. See for yourself and test this workout for yourself!
Author: James Greyge, BPI Sports Vice President
Life isn’t always fair. It is unfair to lose 20 kg of hard-earned muscle and live with chronic pain (James miraculously survived a car accident and was confined to a hospital bed for a long time – translator’s note), but justice is only one of a thousand C words. I didn’t want to get hurt, but I’m not going to use it as an excuse for not taking action. Your life and your body are what you do with them, and today we’re going to pump up a pair of fantastically cool arms!
This workout, like any other, is difficult not so much physically as psychologically. Strength training largely boils down to your ability to interact with your body, focus on a single repetition, and make each repetition meaningful. This is the path to muscle growth. If you feel discomfort that causes pain, then you are forcing your body to adapt. And trust me, this workout will get your biceps and triceps into all the adaptive mechanisms!
Tactics for Building Strong Hands
The workout is based on two supersets and one triset. Each superset starts with a biceps exercise and ends with a triceps exercise. The final combined giant set ends with successive triceps exercises.
I don’t really like to rest; I like movement. When I do these supersets, the tension is very high, and the pulse goes off scale, because I want to build muscle and at the same time burn fat mass. Too often, I see people come to the gym and just note sets in their workout diaries. This will not work, train with maximum concentration and intensity. Force yourself to leave your comfort zone, and if you find yourself in a dead end, pause, rest, throw away unnecessary thoughts and return to hard work with renewed vigor.
The workout starts with a short aerobic warm-up. The warm-up lasts exactly as long as it takes in order to slightly disperse the blood and mentally tune in to the upcoming training session. I use this time to visualize upcoming exercises.
Then I warm up my biceps with a reverse grip pull-up and my triceps with a push-up. I do the exercises not to the point of fatigue, but to disperse the blood through the muscles and prepare them for work. In the interval between pull-ups and push-ups, I do an easy one.
Do not disdain your warm-up. Injuries are no joke unless your plans include a couple of months off workout. There is no need to run ahead of the train because, trust me, any rush kills your training.