Body building

The Navy SEAL Exercise For A Pair of Elite Arms

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Busy men know how to be efficient in the gym. That's why busy men train with supersets.

With supersets, leisurely pauses – the time lazier people spend checking Instagram – have passed. Instead, it moves back to back: a set A, a set B, pause, repeat. Since you have done twice as much work in half the time, it is not necessary to speed up your rest periods between sets.

And supersetting not only saves time. It can also boost testosterone up to 24 hours after exercise and lower the level of the stress hormone cortisol.

How it works

Using supersets is more of an aerobic / cardiovascular challenge, while at the same time building muscle endurance. They overload (rather than resist) similar muscle groups, effectively burning and blowing up every part of your biceps. At the end of the workout you do pull-ups EMOM.

You finish either three, five or seven pull-ups in one minute (beginners: three, intermediate, five, advanced, seven). Rest for the rest of the minute.

Repeat this cycle for a total of 10 minutes for 30, 50 or 70 pull-ups in just 10 minutes. Fancy a challenge?

Hold a dumbbell or medicine ball between your feet.


This training is inspired by ex-Navy SEAL Remi Adeleke, an actor, youth pastor and model for Jockey.

NoTopics: WeapontrainingMassbuildingKrafttraining

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