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Supersets for arm day

cg123

Member
I do an arm day every other week sometimes every week. I super set 4 bi tri excercises for 3 sets each usually 12-15 reps. I heard somewhere that super sets give a good pump but don't help build muscle because u use one muscle group and then the other and it counteracts or something. Let me know what you think. Also if u have a better arms workout let me know. Thanks
 
You build muscle by stressing it more than you did the workout before. Then you feed it let it recover and repeat.
 
cg123 said:
I do an arm day every other week sometimes every week. I super set 4 bi tri excercises for 3 sets each usually 12-15 reps. I heard somewhere that super sets give a good pump but don't help build muscle because u use one muscle group and then the other and it counteracts or something. Let me know what you think. Also if u have a better arms workout let me know. Thanks
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I superset bis and tris all the time. I've been doing it for years. I feel that it works.
 
supersets are good for saving time. and the pump has little if anything to do with forcing a muscle to grow bigger or stronger.
 
asooneyeonig said:
supersets are good for saving time. and the pump has little if anything to do with forcing a muscle to grow bigger or stronger.
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Ya that's what I know. What I'm wondering is if it is the best workout for bi tri or if there is something better you guys know about
 
The "pump" has more than a "little" to do with growth. Study FST-7 and 4X training. That pump is the muscle gorged with nutrient rich blood, feeding the muscle and expanding the fascia. However there is a bit of a difference in a pump after 20 working reps, and a pump after 10-12 ball-busting reps cranked out in a set throughout 4 sets with thirty or so seconds between each set. So by the forth set your arms ( for instance) are so jacked and exhausted, you can't reach up to scratch your head :tired:
 
the best is a workout you do hard enough and recovery well enough from to do it harder next next. the details of reps, sets, intensity, frequency, and volume doesnt matter if you dont work hard enough and recover hard enough.
 
lonewolf0420 said:
The "pump" has more than a "little" to do with growth. Study FST-7 and 4X training. That pump is the muscle gorged with nutrient rich blood, feeding the muscle and expanding the fascia. However there is a bit of a difference in a pump after 20 working reps, and a pump after 10-12 ball-busting reps cranked out in a set throughout 4 sets with thirty or so seconds between each set. So by the forth set your arms ( for instance) are so jacked and exhausted, you can't reach up to scratch your head :tired:
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Good feelin indeed.

Some1 brought up to me the FST7, I'm going to look into the 4x training... No experience on that 1 yet.
 
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