Superset Your Exercises
One simple (but not easy) way to increase the overall volume of your arm training is to superset your bicep and tricep routines. Instead of isolating your muscle groups, supersetting floods both muscle groups—and, essentially, your whole arm—with blood, thereby encouraging growth.
Remember, these muscles groups are “antagonists,” and working one helps the other. When you perform a tricep movement, you fully stretch out the bicep. When you do a curling movement, you stretch out the triceps.
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