When a gym-goer reaches a plateau, he or she will sprint to higher goals, unless you are a gym-goer who rests on your laurels. Fitness not only gives the trainer a strong physique physically, but also develops a positive attitude in the mind.
In the process of arm training, the trainer will find many excuses to make up for the shortcomings of their workout, most of them are "Not long enough", but in order to maintain a better body, prolonging the contraction time of the muscles becomes the only means for the trainer, which makes the trainer very tired and affects the next day's workout.
So how do you improve your second and third head workouts in a short period of time? There is no better way than an arm superset workout.
Superset 1: Seated rope curl + straight arm press
Seated rope curl (second head exercise)
The advantage of this movement is that there is no triceps involved, while it allows for better isolation of the biceps, allowing for a more focused workout stimulus.
Preparation of the movement
1) start by setting the pulley to its lowest position and choosing the appropriate weight (choose a medium strength weight).
2) position your body facing the equipment, reverse the grip so that the palms of your hands are facing inwards, extend your arms downwards with your upper arms parallel to the ground, keep your chest up and your back straight, and keep your feet apart with your feet on the ground to support your stability.
Procedure
1) exhale, bend your hands towards your head, tighten your head, lean your forearms towards your head and bend your arms at the elbows.
2) max out and hold for a few seconds, then extend the forearms and return the arms to the original position and repeat the movement.
Points to note
1) keep your body stable, your spine in a neutral position, keep your upper arms stationary during the movement, keep your shoulders stable and do not send your shoulders forward.
2) this is an isolation movement and the trainer puts more focus on the contraction and stretching of the biceps.
Training intensity
Do 3 sets of 12 reps each with no rest between sets.
Straight arm press down (triceps exercise)
Preparation for the movement
1) in a standing position, maintain a proper distance from the equipment, feet shoulder-width apart, chest out and stomach in, legs slightly bent, hands holding the v-handle, arms bent at the elbows, keeping the upper arms and forearms perpendicular to each other.
Movement process
1) tighten your core, tighten your back muscles and hold the handles with both hands in a quick movement towards the small of your back.
2) at the lowest point, hold the movement for a few seconds with a maximum contraction of the triceps and arms straight.
3) then control the weight to descend at a slow pace to the starting point and repeat.
Cautions
1) tighten the waist and abdomen throughout the movement, taking care to keep the body stable.
2) lean forward slightly with heavier weights, but it is recommended that the choice of weight should start with your actual deadlift.
Training intensity
Do 3 sets, completing 12 reps per set with no intervals between sets.
Super set 2: Incline rest curls + seated dumbbell curls
Incline rest curls (dip head exercise)
Preparation for the movement
1) stand with your body in a standing position so that you are positioned below your chest against the incline bench, keeping your body stable with your arms straight and holding the barbell with both hands reversed, palms facing in.
2) tighten the core and back muscles and bend the barbell upwards with both arms, keeping the upper arms still.
3) hold the movement at the highest point for a few seconds, then restore and repeat the movement
Cautions
1) both the narrow and wide ranges are possible. The narrow range works mainly on the outside of the biceps, while the wide range works mainly on the inside, and it is recommended to alternate between them during the exercise.
2) it is recommended to use a crank barbell that puts less stress on the wrists to keep the arms stable when going up and down.
Training intensity
Do 4 sets of 6-8 reps each with no rest between sets.
Seated dumbbell curls (dip head exercise)
Preparation
1) sit with your body in a seated position, holding the bell in both hands at your side, palms facing each other, with your upper arms close to your body.
2) keeping the upper arms stable, bend the dumbbells upwards with both hands, turning the wrists so that the palms are facing upwards, doing so at the same height as the shoulders.
3) contract at the top for a few seconds, fully contract at the second head, then restore and repeat.
Cautions
1) keep your body stable during the movement, do not sway and keep your upper arms in their original position throughout the movement.
Training intensity
Do 4 sets of 6-8 reps each.
Super set 3: Narrow barbell bench press + supine dumbbell arm curls
Narrow distance barbell bench press (triple head exercise)
Movement preparation
1) lie down with your body in a reclining position, keep a narrow grip on the bar with your hands, palms facing forward, back pressed against the bench surface, shoulder blades down to maintain stability.
Movement process
1) tighten core, lift hands off barbell rack, straighten arms (don't lock elbows), inhale and bring barbell to chest position.
2) hold the movement for a few seconds, contracting your triceps to the maximum.
3) then exhale and push the barbell upwards to the highest point of peak contraction, firing the triceps contraction to the limit.
4) restore and repeat.
Cautions
1) keep the elbows up or down against the torso and keep the upper arms at a 45 degree angle to the torso for optimal triceps stimulation.
2) control the speed of the barbell.
3) tighten the core, keeping the area above the hips as close as possible to the bench surface.
Training intensity
Do 4 sets of 6-8 reps each with no rest between sets.
Supine dumbbell arm curls (triple head workout)
Movement preparation
1) lie flat on your back, hold the dumbbells in both hands, arms straight and perpendicular to the floor above your head, keep your hands level apart and keep your back close to the bench.
Movement
2) keeping the upper arms still, bend the elbows and forearms to move the dumbbells backwards, peaking at 2cm from the forehead for a few seconds, with a maximum range of three head contractions.
3) then straighten the forearms back to the starting point and repeat.
Cautions
1) stabilise your body, keep your back off the bench and don't lock your elbows to reduce injury, when performing large weights
2) make sure the movement is completed smoothly by tilting the upper arms slightly towards the head when reaching force exhaustion.
Training intensity
Keep doing 4 sets of 6-8 reps each, with no rest between sets.
With the movements shown above, it is easy to see that the first set is a compound movement exercise for the second and third head, the second set is mainly isolation exercises for the second head and the last set is isolation exercises for the third head. 2-3 minutes rest time for each super group exercise, 1-2 exercises per week, after a month, your arms will have a noticeable change.
