Gain an Inch on The Biceps with Supersets

Everyone in the gym, whether new starter or experienced bodybuilder, wants bigger biceps. So, straight to the point, to get your arms bigger, your triceps make the biggest difference, followed by your biceps and then your brachialis, the muscle on the outside of your arm between your biceps and triceps. So, straight to the supersets:

Triceps:
Perform a 1 minute dip, starting from the top position and lowering slowly for 30 seconds, before lifting back up to the top over another 30 seconds. Get your training partner to call out in 5 second intervals so that you can time the 1 minute dip right. Use perfect form and be as smooth as possible. Within 3 seconds of completing the dip perform cable triceps extensions on aweight that makes you reach failure after 6-7 reps.

Biceps:
Similarly to the 1 minute dip, do a 1 minute pullup, underhand grip, starting from the bottom position. 30 seconds to the top, then 30 seconds back down. Instantly superset with standing barbell curls on a weight that allows 6-7 strict reps.

For best results, start your next 3 workouts with these supersets and you should gain up to an inch on your arms, assuming your diet is perfect and contains enough calories and protein for muscle growth. Try using mass gaining protein shakes, such as Allmax Quickmass or AST Muscle XGF to boost results.

For the brachialis, perform one set of strict, high intensity standing reverse EZ curls after every other workout from now on. Do not do any extra sets on the arms, just make sure you reach progressively higher intensities, by adding more weight to the dips, pullups, extensions and curls. If you do too many sets, you could overtrain the arms, halting your gains.

Just remember, no matter how hard you train, your results will be severely limited unless you provide your body with the nutrients required to grow. Three normal meals, supplemented with protein powder (if necessary), with 3 protein shakes between meals and before bed seems to be the easiest way of achieving the perfect diet. Let me know how you get on.