Juan Morel’s typical triceps/biceps routine consists exclusively of supersets and high volume. But every month or so, he switches up his arm workout and sticks to straight sets on every exercise with lower volume (roughly half the number of sets as usual), short rest periods, and high reps. “I like doing this workout every once in a while,” says Morel. “It’s very effective. Pushing every set for 20 reps or so and taking less rest sometimes feels just as hard as doing the supersets with more volume. The muscles get extremely fatigued and burned out.

“I think for arms, because they’re such small muscles and they get utilized when doing back, chest and shoulders, you need to go a little lighter, control the weight, and keep rest periods short. I had lagging arms at one point, and the way I made them grow was by taking shorter breaks and just getting as much blood into the muscles as possible. Make your arms look double the size while you’re training—that’s how sick of a pump you want to have.” 


Juan Morel’s Back Blast

This exhaustive routine will leave you on the gym floor.

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