When it comes to health and fitness, the saying “less is more” often applies. This is especially applicable when it comes to workout duration. After an hour of intense exercise, testosterone levels in our bodies begin to decrease while levels of the stress hormone cortisol begin to rise—the complete opposite of what you want to happen. Since high levels of cortisol will cause an increase in weight gain and low testosterone levels won’t support muscle growth it’s crucial to time your exercises in a way that will get you maximum results.
They are what fills up the sleeves of a form-fitting T-shirt, and the muscles most dudes want to build.
This cable superset, or workout that combines two non-competitive exercises, from trainer Andy Speer, creator of Anarchy Arms from Men’s Health — a program designed to build bigger, stronger arms — will relentlessly assault your bis and tris, providing the stimulus they need to grow and show.
— B (@bwrighteousfit) October 31, 2017
Use this as a finisher to give your arms some extra isolation work or as a quick arm workout when you are short on time.
Directions: Perform the two cable exercises below in the other listed for 30 seconds each, resting 15 seconds after each set.
1. Cable hammer curl
2. Cable triceps extension
That’s one round. Perform 10 to 15 rounds for maximum benefit.