Introduction

In this article, we’ll explore a fast and efficient arm workout designed for those who struggle with limited training time but want to increase their arm size. This workout, created by IFBB pro Jared Feather, is based on antagonistic supersets, which combine bicep and tricep exercises to maximize efficiency and results. If you have 20-30 minutes to spare two or three times a week, this workout could be the perfect solution for you.

Key Takeaways

• Antagonistic supersets combine bicep and tricep exercises for a time-efficient workout.
• Focus on good technique and maintaining a controlled tempo throughout the exercises.
• Adjust weights and rep ranges to suit your ability and goals.
• Short, intense workouts are ideal for vacation periods, post-contest training, and times when equipment is limited.

Workout Structure and Principles

The workout consists of two antagonistic supersets, each performed for four sets, totaling 16 sets of arms. Here’s a breakdown of the exercises:

Superset 1:

1. Cable curls: Perform around 20 reps with a controlled tempo and good technique.
2. Cable pushdowns: Immediately after the cable curls, perform around 20 reps with the same focus on technique and tempo.

Rest for about 30 seconds before repeating the superset. Complete four sets of this superset.

Superset 2:

1. Dumbbell skull crushers: Perform 10-15 reps, focusing on technique and controlled tempo.
2. Dumbbell curls: Immediately after the skull crushers, perform another 10-15 reps with the same focus on technique and tempo.

Rest for about 30 seconds before repeating the superset. Complete four sets of this superset.

Exercise Variations and Recommendations

You can modify this workout by swapping in different bicep and tricep exercises to suit your preferences and available equipment. The key is to maintain the antagonistic superset structure for maximum efficiency.

Conclusion

This fast and efficient arm workout, created by IFBB pro Jared Feather, is perfect for those with limited training time but a desire to increase arm size. By utilizing antagonistic supersets and focusing on good technique and controlled tempo, you can maximize your results and achieve a great pump in just 20-30 minutes. Just remember that building arm size takes time and consistent effort, so be patient and stay committed to your training.