Former two-time Figure Olympia champion Erin Stern shares her tips and tricks for workouts and dieting on social media regularly. In a recent YouTube video, Erin Stern revealed how to spend less time achieving additional arm gains with a taxing workout.
Boasting an impressive record stacked with accolades, including winning the prestigious Figure Olympia title in 2010 and 2012, Stern has proven herself as one of the top athletes in her field, having displayed an exceptional combination of aesthetics and muscularity.
Not satiated with just competing in Figure, Stern decided to test her skills in the Bikini division where she smashed it. In 2022, Erin Stern took first place at the Republic of Texas Pro, proving her next-level mental resilience and training abilities.
With supersets, lifters will perform two exercises back to back without any rest periods. This training program can lead to muscle growth by providing intense exercises and varied stimuli through quick transitions. Stern demonstrates below how superset-based workouts can be effective for muscle building.
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Erin Stern’s Arm Superset Workout List
Check out Erin Stern’s workout:
- Decline Diamond Push-ups
- Drag Curls
- Skullcrushers
- Hammer Curls
- French press
- Spider curl
- Incline kickback
- Seated partial rep curl
Erin Stern Shares Her Tips To Bigger Arms In Less Time
In the recent YouTube video, Erin Stern is giving out more of her coveted advice and this time she walks fans through a superset-based workout that focuses on the arms.
“If you’re working on building that superhero physique and you really want those beautiful capped delts, if you got these shrimp spaghetti arms that are kind of coming out of these beautifully capped delts, a well-developed upper chest, and a well-developed upper back, it’s going to look a little strange.”
“Simply adding direct arm training once per week in addition to your indirect training is going to go a long way towards making progress. With direct arm training, we have the ability to utilize these isolation or single-joint movements where we can bring out the best part of our arms.”
“Let’s get in there and train some guns.”
With direct arm training, Stern believes lifters can balance out their physiques more easily:
“If you’re working on building that superhero physique and you really want those beautiful capped delts, if you got these shrimp spaghetti arms that are kind of coming out of these beautifully capped delts, a well-developed upper chest, and a well-developed upper back, it’s going to look a little strange.”
“Simply adding direct arm training once per week in addition to your indirect training is going to go a long way towards making progress. With direct arm training, we have the ability to utilize these isolation or single-joint movements where we can bring out the best part of our arms.”
She also discussed the differences between ‘indirect’ arm training.
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“If you’re looking to build incredible arms it’s going to be a combination of both direct arm training and indirect arm training. Let’s talk about indirect arm training first. These are exercises where your arms are doing some of the work and you may not be thinking about it.”
“So for example, on your pull down, especially if you’re doing a close-grip or underhand grip pull-down you’re going to be hitting a lot of biceps.
And on your shoulder press or your bench press you’re going to be hitting a lot of triceps. Understanding this is going to be really helpful in building an effective routine for growing your arms,” said Erin Stern.
“Let’s get in there and train some guns.”
For the first superset, Stern performed decline diamond push-ups and drag curls.
“Our first superset is a decline diamond push-up followed by drag curls.”
“Feel free to start with an incline diamond push-up so your upper body is going to be in on the bench, feet are going to be on the floor. You’ll go into a regular push-up position.”
“You’re going to go straight into standing drag curls. For the drag curl, I want you to think about that word drag. You want to think about almost pulling the dumbbell just against your body, dragging it up the front of your body.”
Next, Stern utilized skullcrushers supersetted with hammer curls to build her arms.
“Skullcrushers followed by hammer curls [is the next superset]. Now, skull crushers it is pretty much how it sounds. It’s going to look a little bit scary.”
“You’re going to get a flat bench and feet are going to be on the floor. You want your back glutes, everything nice and flat on the bench.”
As for the third superset, Stern completed French presses and spider curls.
“Next superset is a French press followed by a spider curl. For this exercise, we want our bench on about a 45-degree angle. This is going to help hit the muscle and just a little bit of a different way than you would on a flat bench.”
“Going straight into the spider curl. For the spider curl, you’re going to flip around on to your stomach. You’re going to stand on your feet of course so make sure your feet are flat on the floor and have a soft knee here. The bench is going to help limit the use of momentum.”
Stern underlined the importance of constant tension during these movements.
“Think about keeping constant tension.”
For the final superset, the Bikini Pro pushed through incline kickbacks and seated partial rep curls.
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“Our last superset is going to be an incline kickback followed by seated partial rep curl. Now incline kickbacks are going to help you again hit that muscle in just a little bit of different angle than you normally would.”
“Same idea as most of the other exercises. Once you find that spot for your upper arm I want you to think about keeping it there and simply hinging at the elbows [for incline kickbacks],” said Erin Stern.
Given her easy-to-understand and engaging training videos, it’s always an insightful experience when we hear from Erin Stern. From protocols for avoiding injuries to maximizing shoulder width, Stern doesn’t miss an opportunity to educate fans on what she’s learned throughout the years.
Erin Stern has become a prominent figure in fitness and an influential advocate for a healthy and active lifestyle. Stern’s journey is a testament to her physical prowess but also reflects her commitment to helping others pursue their fitness goals.
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