BUILDING BIG ARMS is one of the most common fitness goals for all kinds of guys—but when you’re short on time, you might find it challenging to pile up the reps needed to jump start the muscle growth you’re aiming to accomplish.
Quick-hitting, super effective protocols like this arm-building superset from trainer Mat Forzaglia, NFPT-CPT can be the best option for your limited circumstances. This type of session is representative of the programming Forzaglia designed for his new Men’s Health MVP Premium training plan, All Out Studio’s 20-Minute Muscle: Volume 2.
The key here is in the structure of the superset. This ultra-effective protocol requires you to perform two exercises back-to-back without resting, allowing you to do more work in less time than a standard set. This particular superset targets opposing (or antagonist) muscles, the biceps and triceps. This means that while you’re working one muscle, you’re able to rest the other and recover for the next set.
All you need to do this workout is a set of medium-sized dumbbells (meaning, weights you can confidently use to complete all the reps with good form) and some space to spread out on the floor.
The Arm-Building Dumbbell Superset
Perform these exercises back-to-back with no rest. Complete three to four total rounds, resting for a minute break between each round.
Tall-Kneeling Eccentric Biceps Curl
8 to 10 reps
How to Do It:
- Kneel on the floor in an upright position, squeezing your glutes and abs to create tension, keeping your shoulder blades back. Hold the dumbbells in each hand in a supinated (underhand) grip.
- Squeeze your biceps to curl the weight up to your chest. Move only at the elbows, keeping your upper arms in line with your shoulders.
- Lower the weight down slowly to the starting position, counting to five. Control the weight and keep your elbows from moving.
Dumbbell Skullcrusher
12 reps
How to Do It:
- Lie on your back, raising the dumbbells above your chest. Shift your arms to a 91 degree angle relative to your torso.
- Lower the dumbbells down to your head, just outside your temples. Makes sure to move only at the elbows, and keep your upper arms from shifting.
- Squeeze your triceps to explode back up to the starting position. Move only at the elbows.
You’ll find fast-moving routines like this—and a whole lot more—with the Men’s Health MVP Premium membership.
Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
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