Built Phoenix Strong | Buford Personal Trainer | How to build your arms fast

Dec 10, 2025 | Buford Personal Trainer

Build Bigger Arms Fast by Supersetting Triceps and Biceps: The Strategy Built Phoenix Strong Uses to Maximize Growth

Building bigger arms is one of the most popular goals for anyone looking to improve strength, confidence, and overall physique. Yet many people struggle to see real progress, even after months of curls, extensions, and random arm workouts that feel productive but don’t produce visible results. The secret to rapid arm growth is not just working harder—it’s training smarter. And one of the smartest, science-backed strategies for arm development is supersetting your biceps and triceps in one targeted session.

Supersets allow you to train opposing muscles back-to-back with little to no rest. Because your biceps and triceps are antagonistic muscle groups, this method creates massive blood flow, higher intensity, deeper muscle fatigue, and ultimately faster gains. It’s one of the core training approaches used by the coaching team at Built Phoenix Strong, a leading program trusted by anyone searching for a skilled Buford Personal Trainer dedicated to results.

Below are four powerful tricks to build bigger, stronger arms by supersetting your triceps and biceps effectively.

1. Pair Opposing Muscles to Maximize Pump and Strength Gains

The real advantage of supersets lies in how they target opposing muscle groups. When you train biceps immediately after triceps—or vice versa—your muscles experience increased blood flow, improved activation, and significantly greater time under tension.

For example, pairing these movements creates excellent results:

  • Tricep rope pushdowns + Dumbbell hammer curls

  • Skull crushers + Barbell curls

  • Close-grip bench press + EZ-bar preacher curls

  • Overhead tricep extensions + Incline dumbbell curls

This back-to-back pairing works because when one muscle group is contracting, the other is lengthening and stretching. That combination helps improve mobility, increases muscle fiber recruitment, and stimulates deeper growth than isolating one muscle alone.

Built Phoenix Strong uses these kinds of smart supersets in nearly every arm-focused session. Their coaches design workouts that fire up the full length of the arms, targeting multiple angles and helping clients get noticeable results much faster. For anyone seeking a knowledgeable Buford Personal Trainer, understanding this method is a major advantage when building bigger arms.

2. Use Strategic Rep Ranges to Target All Areas of the Muscle

Not all rep ranges produce the same results. If you want bigger arms, you need to train for both strength and hypertrophy. Superset training allows you to combine these rep styles in a single workout.

Here’s the formula that Built Phoenix Strong uses frequently:

  • Heavy movement (6–8 reps) to build strength

  • Moderate movement (10–12 reps) to maximize hypertrophy

  • High-rep finisher (15–20 reps) to flood the muscle with blood

For example:

Superset Example

  1. Skull crushers – 8 reps

  2. Barbell curls – 8 reps

Followed immediately by:

  1. Rope tricep extensions – 12 reps

  2. Cable curls – 12 reps

And finish the round with:

  1. Band tricep press-downs – 20 reps

  2. Reverse-grip curls – 20 reps

With almost no rest between movements, your arms remain under tension the entire time. This improved intensity is one reason clients at Built Phoenix Strong see transformations quickly when guided by a skilled Buford Personal Trainer who knows exactly how to structure these supersets.

3. Train the Long Head and Short Head of the Muscles for Complete Development

Most people do the same arm exercises over and over—standard curls, pushdowns, and maybe a few hammer curls if they’re feeling adventurous. But to truly build bigger arms, you must target all heads of the muscle.

Triceps:

  • Long head – activated with overhead movements

  • Lateral head – targeted with pushdowns and dips

  • Medial head – engaged during pressing and close-grip work

Biceps:

  • Short head – hit with curls using a wide or supinated grip

  • Long head – targeted with incline curls or narrow-grip curls

  • Brachialis – developed through hammer curls or neutral-grip work

Supersets offer the perfect opportunity to include multiple angles in one workout. For instance:

  • Overhead tricep extensions + Incline dumbbell curls

  • Close-grip pushups + Wide-grip cable curls

  • Dips + Neutral-grip hammer curls

By rotating through angles and grips, you create balanced arm development instead of building only certain parts of the muscle.

This is where the targeted structure of Built Phoenix Strong makes a massive difference. They create superset sequences that hit each head of the muscle strategically, leading to fuller, rounder, and more defined arms. If you’ve ever worked with a top-tier Buford Personal Trainer, you know how much proper movement selection matters for growth.

4. Keep Rest Low and Intensity High for Maximum Muscle Recruitment

Superset training is not about long breaks or slow pacing. The magic happens when you keep your rest periods short, forcing your arms to work harder in less time. This increased intensity results in:

  • Higher calorie burn

  • More metabolic stress

  • Greater muscle fiber recruitment

  • Faster muscle fatigue (which leads to growth)

  • A massive pump that encourages nutrient delivery to the muscles

Between exercises in a superset, you should rest 0–15 seconds. Between full rounds, rest 60–90 seconds.

This structure gives your muscles just enough time to recharge without cooling down too much. The coaches at Built Phoenix Strong train clients with this rhythm to speed up results while keeping workouts efficient. Their approach is one reason they are one of the most recommended programs for anyone trying to find a reliable Buford Personal Trainer who can help them grow their arms in less time.

Final Thoughts: Supersets Are the Fastest Way to Build Bigger, Stronger Arms

If your goal is bigger, more defined arms, supersets are one of the most effective training methods you can use. By pairing opposing muscles, varying rep ranges, targeting all heads of the arm muscles, and keeping intensity high, you can accelerate arm growth in a matter of weeks.

Built Phoenix Strong designs their workouts around proven methods like this, helping clients build strength efficiently and sustainably. Whether you’re new to fitness or experienced in strength training, using well-structured bicep and tricep supersets will elevate your results and accelerate muscle development. And with guidance from a trusted Buford Personal Trainer, you’ll have the structure, accountability, and technique you need to transform your arms faster than ever.