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Get Superhero Arms With Ascending Trisets


I've loved superheroes for as long as I can remember. In fact, it was probably my obsession with Batman and Superman that led me to become a sports-performance coach in the first place. Either way, what's not to love about superheroes? They're strong, fast, good-looking, smart, and they always get the girl (or guy). Most importantly, they all have jacked arms.

Watch any superhero movie and you'll see what I'm talking about: Sooner or later, the hero makes a direct effort to show off his guns.  

Male biceps

If you're reading this, I'm assuming you want to know how to get bigger arms so you can look like those movie superheroes. There are many ways to accomplish this, but my favorite move is ascending trisets.

Here's how they work: You pick three exercises that move from a big compound movement to a large isolated movement and then to a small isolated movement. The reps ascend from low to high, and all exercises target the same muscle group or area.

Here are two sets of exercises that will get you on the road to ripped arms:

Perform three sets of the following with 45 seconds of rest between each exercise. Rest for 90 seconds to two minutes between each set.

1.  6 chin-ups
2. 10 barbell curls
3. 15 to 20 one-arm dumbbell preacher curls

Here’s a video to help you get started:

Perform three sets of the following with 45 seconds of rest between each exercise. Rest for 90 seconds to two minutes between each set.

1.  6 close-grip bench press
2. 10 dips
3. 15 to 20 rope triceps extension

Press "play" on the video below to see how it's done:

I love ascending trisets because they're very user-friendly. Plug in any three exercises and you can get to work without breaking a mental sweat. Just make sure to incorporate big movements down to small movements and low reps to high reps, and you're covered.

I recommend working biceps on one upper-body day and triceps on the other when you first start this regimen. It's pretty high-volume work, so your body will need recovery time. As you get used to it, feel free to mix them in multiple times a week.

-- James

Readers -- Are you currently working on getting great guns? Have you tried ascending trisets? How do you build and maintain your arms? Do you have any tips to share? Leave us a comment below and let us know.

James Cerbie is certified by the National Strength and Conditioning Association, Precision Nutrition, USA Weightlifting and CrossFit. He has worked with all types of athletes: middle-school to professional level, powerlifters, Olympic lifters and CrossFit athletes. He's the owner of Rebel Performance and currently works as a strength-and-conditioning intern at Indianapolis Fitness and Sports Training.

Connect with James on his website and on Facebook and Twitter.


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