#4. Use Supersets
If you haven’t used supersets in your training yet, this might be exactly the improvement you need in order to accelerate your progress. Supersets are a super effective way to increase the intensity of a workout by overloading your muscles while reducing the total duration of the workout.
They can be performed in several different ways, but the basics are simple: you do one exercise, then without any rest, immediately move to the second one. Reducing the rest interval between two exercises obviously increases the intensity and efficiency of the workout and enables you to do more work in less time – it really is an ideal combination.
There are many types of supersets, and here are the most important ones:
- Pre-exhaustion: starting with an isolation exercise and following up with a compound exercise
- Post-exhaustion: starting with a compound exercise then moving to an isolation move
- Compound: training with two compound exercises
- Isolation: training with two isolation exercises
- Antagonistic: switching between exercises that train opposing muscle groups
Regardless of whether you are a beginner or an experienced lifter, adding supersets to your routine will help you make gains at a faster pace and prevent training plateaus, so choose the type that would best train your weaknesses to build bigger arms.
#5. Alternate Rep Ranges
Using different rep ranges is necessary because it enables you to bring all of your muscle fibers into play and build incredibly massive and powerful muscles. Muscles are made up of 2 different types of muscle fibers: slow-twitch (type 1) and fast-twitch (type 2). Slow-twitch fibers contract slow and are able to sustain muscular contraction for an extended period of type. They are fatigue resistant, but produce a relatively low level of force output.
To target them, you need to train within the 8-20 rep range with low to moderate weight. Our fast-twitch fibers are divided into two groups: type 2a and type 2b. Type 2a are fibers that contract at a faster speed than slow-twitch fibers and are thus capable of generating explosive, short-term bursts of power, but are less fatigue resistant. They are best trained within the 6-15 rep range and by using moderate to heavy weight. Finally, type 2b muscle fibers are most difficult to recruit and are activated by performing all-out bursts of power – they generate the most force but are also the most susceptible to fatigue. To engage them, you need to use very low rep ranges and weight that is close to your 1RM.
So in order to take your physique to the next level, you need to cycle through different rep ranges throughout your training sessions. This will allow you to break many different muscle fibers as possible and force your muscles to grow like never before.
Training monotony is what generally causes muscle building progress to hit a wall, so whenever you feel like you’re losing steam, know that it’s time to start thinking outside of the box. Apply these 5 tips and watch your muscles grow!