Pack A Solid Inch Of Muscle with The Amazing Biceps And Triceps Superset's...
In Less Than 30 Days... Guaranteed!

 Part 1

What I am giving you here is a "killer" size busting arm workout! This is an advanced program, so as the Bully motto says:

"Wimps Need Not Apply"

Here we go...

It would be incredible if there were a natural way to build more muscle in a shorter period of time. In this day and age of exercise gimmicks and quick solutions, most intelligent people would be skeptical if they heard such an outrageous claim!

But guess what? Such an “animal” really exists. No, it’s not a drug! It’s not some miracle supplement, either. Nor is it a newfangled piece of workout device... your Bully Xtreme is perfect for this kind of training!

If you’ve been Bully Xtreme training seriously for any length of time, it’s something you’re probably already familiar with, but haven’t fully exploited to the maximum degree. What is this method for building more muscle in less time?

It’s called super-setting!

In case you’re not familiar with super sets, let me start from the beginning and explain the difference between a conventional set and a superset.

Conventional Bully Xtreme training is done using “straight sets.” A straight set consists of a series of nonstop repetitions, usually somewhere between 6 and 12, followed by a brief rest interval of about a minute.

A superset is an advanced Bully Xtreme training technique where you perform two exercises in a row with virtually no rest in between exercises.

Maximum Muscular
Development

Superset's are an excellent technique for muscular development especially if you are short on time.

Super sets are not, however, the most effective technique for building strength.

Let me explain why...

When you perform two exercises in a row with no rest in between, this will reduce the amount of weight you can handle, particularly on the second movement.

Your strength will also decrease from fatigue and lactic acid buildup with each subsequent superset. Because Bully Xtreme training super sets don’t allow you to use maximal resistance, they are definitely best for body building and body-shaping.

Not power or strength training.

Now that you know what Bully Xtreme training super sets are, the question is; why should you even bother using them?

There are three primary advantages superset's have over conventional straight sets:

• Bully Xtreme training super sets save time . The most obvious advantage of super-setting is to save time. Even if you truly enjoy Bully Xtreme training, it’s probably safe to assume that you would’t mind getting equal or better results in a shorter period of time. By eliminating the rest intervals between sets (when you would normally be doing nothing), you can finish your workout in a fraction of your usual time.

• Bully Xtreme training super sets increase intensity . Usually when you think of high intensity, you think of longer Isometric holds, forced reps, descending sets, and negative reps. super sets are simply another method of increasing intensity.
  
   Shortening the rest between sets is hard work – especially if you’re used to a long rest interval. The principle is: More work performed in less time (known as “density”) equals more muscle.

• Bully Xtreme training super sets help prevent injury or allow you to work around an injury. I stumbled onto the value of Bully Xtreme training super sets as a way to train around injuries when I sustained a torn Pec injury. After the injury, I wanted to maintain my chest training without putting so much stress on my torn Pec muscle. Because I could no longer use free weights, I started doing superset's and higher reps out of necessity with the Bully Xtreme.

After a relatively brief period Bully Xtreme training with super sets, my chest quickly grew to become my best body part. With the exception of brief strength phases when I do straight sets with as much resistance as I can.

Superset's allow you to overload a muscle and generate high intensity without requiring more and more resistance.

This decreases your chances of injury and allows you to work around existing injuries.

There are three primary categories of super sets: 1) same muscle group, 2) agonist-antagonist and 3) staggered sets. Let's take a look at each category and a few examples of each.

Same muscle group. The first and most common way to superset is to combine two exercises for the same muscle group. An example would be super-setting biceps exercise number #18 one arm curl with #21 bent over curl.

Within the “same muscle group” superset category there are four sub-categories: pre-exhaust, post-exhaust, compound and isolation. Each one has a slightly different effect:

Pre-exhaust. Pre-exhaustion is probably the best known and most effective type of superset. A pre exhaust superset is performed by choosing two exercises for the same muscle group; an isolation exercise first, followed by a basic, compound movement.

The idea behind pre-exhaust super sets is to take a muscle group beyond the normal point of exhaustion and thereby achieve muscle fiber stimulation and growth that you could not achieve from a straight set.

Here's how this works: Suppose you are doing a set of leg extensions exercise # 42 for your thighs and you push yourself until you can't do another rep. Pictured to the right

Most people think their legs are finished at this point and that they couldn't go further if they tried. The quadriceps muscles may indeed be completely exhausted - you could’t do another leg extension if you tried - but by switching to exercise #4 you'll find that you are still able to do leg presses (albeit with a lighter poundage than usual).

Why?

Because even though the quadriceps reached total failure on the leg extensions, other lower body muscles used in a leg press are still fresh and strong (glutes, hamstrings, adductors and different sections of the quadriceps group.)

By "pre-exhausting" the target muscle with an isolated movement you can then continue to blast the fatigued muscle even further with the help of the assisting muscles in the compound movement.

The only drawback with pre exhaust super sets is that you will only be able to compress the Bully a fraction of your normal resistance on the second exercise.

That's ok when it comes to muscle growth, but if your goal is power or strength, this would be counter productive.

If strength is your primary goal, it would be better to stick with straight sets of leg press # 44 and to do your leg presses first  with a post isometric 10 second hold.

In part 2, I will give you an exact workout routine and exercises

I hope you liked this article. I will be adding more and more training, nutrition and goal setting articles to the Bully Xtreme Inner Circle Forum.

If you have a question or just need help please email me at:

Yours in strength and health,

--Frank Sherrill

PS. Have you checked out the Bully Xtreme Home Gym

It's the most complete system to achieve all your fitness goals!

Check it out now and see why so many people are getting bigger, stronger, more muscular and leaner with the
Bully Xtreme Muscle-Up Program!

Return to Bully Xtreme Home Gym from Arms

More Isometrics Articles

Frank Sherrill is a former U.S. Army Ranger, martial arts expert and the
creator of the Bully Xtreme Portable Home Gym which offers up to 600
lbs of resistance and 82 muscle pumping exercises. Frank has written hundreds of articles. Learn how to build your body and turbo-charge your metabolism without drugs, using his little know secrets by visiting Bullworker Bully Xtreme. To receive Frank's free muscle building report and free monthly newsletter, visit www.bullyxtreme.net

© Bully Xtreme International, LLC. 1998-2006. All rights reserved.
Home Privacy Disclaimer Contact F.A.Q. Bullworker Articles Bullworker