Intensity is one of the key pillars of muscle growth. And one way to add intensity to your workouts is using supersets, more precisely doing two or more exercises back to back without resting. Supersets are not only great for helping you add mass but also they are great for getting you strong. It’s found that when super-setting opposing muscle, the body part trained second gets stronger than it would normally be with straight sets. For example, if you do biceps curls followed by a triceps move, you will find that your tri’s are stronger than usual. The biceps curls prepare the nerves that cause the triceps to contract, producing a stronger and more powerful contraction. Thus, the overall benefit of super-setting opposing muscle groups is that you build muscle and get stronger and build more mass as you get stronger.
Try this routine for four weeks. Each week increase the weight that you are lifting for each exercise while staying within the same rep range. The first exercise of the routine focuses on adding size, thickness, and strength to your biceps and triceps using heavy hitters such as EZ bar Curl and close-grip bench. The rep range stays around 8-10 for the four weeks using the overload principle each week. Exercise 2 focuses on hypertrophy using reps between 12 to 15 and exercise 3 targets the muscle for endurance with reps between 15 to 20 so that we can hit the biceps and triceps even heavier and harder the following workout. Following this rotation will confuse the biceps and triceps muscle and allows you to shock your guns into big growth by overloading the muscle groups every week.