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zakruti.com » Sport, fitness, workout » Jeff Cavalier
The PERFECT Science Based Bicep Workout (2025 EDITION)

The PERFECT Science Based Bicep Workout (2025 EDITION)

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Rating: 4.0; Vote: 1
With the return of the perfect workout series, I am updating the perfect biceps workout to give you the best biceps workout you can do. The biggest difference is that I am giving you not just one, but two perfect biceps workouts for you to try that are not just randomly thrown together, but are based on science. While this perfect biceps workout is based on science, that doesn’t mean it is simply married to the latest research fads that everyone is jumping behind and throwing all other techniques out the window for. Instead, it’s going to be based on anatomy, biomechanics, as well as some of the newer research. Now, the perfect biceps workout based on science should consist of exercises not just for the short head and long head of the biceps, but the brachialis as well. That said, even that doesn’t make the biceps workout complete. In order to round your arms with a well rounded, perfect workout, you need to fill in the gaps of what is lacking on those popular biceps exercises and put science into your training. We also know, thanks to science, that hitting the biceps twice in a week is going to be better than once a week, which means that we can include more opportunities for different ways to hit the biceps as well as shortening the workouts so that you can attack another muscle group in the same day. Take note, however, that this perfect biceps workout is designed to either compliment the perfect back workout on the same day, or can be utilized as a standalone workout on its own. So what the perfect biceps workout look like Perfect Biceps Workout 1: 1. Barbell Strict Curl = Cheat Curls: 2-3 x 6-8 FF - Once you reach failure on the strict curl, simply step away from the wall and allow for some cheat reps with a controlled eccentric lowering. Once you start performing the cheat curl, continue cheating the bar up until you’ve reach eccentric failure. - This mechanical drop set is a great way to overload tension in the biceps. Performing them in this fashion will allow you train not just to failure, but through failure as well, which we know is a great stimulus for growth. 2. DB Cross Body Hammer Curls: 2-3 x 8-10 - This exercise makes use of a fully pronated forearm on each rep. Remember, supination is a key function of the biceps, so by pronating, we are taking the biceps out of the exercise as much as possible in order to target the brachialis effectively. - The brachialis is the muscle in the upper arm that is most responsible for the width of the upper arm when viewed from the front. In order to have perfect biceps, you need to train your brachialis as well. 3. Cable Stretch Drag Curls: 2-3 x 10-12 Partials - We know that the stretch tension on a muscle is a great stimulus for growth and we can achieve that on the biceps by making sure the arms are back behind the torso. - This exercise is great for not just getting stretch on the biceps, but for building the long head of the biceps in the process. Remember, the long head is responsible for the biceps peak or the height of the biceps. - Once failure is reached, continue to eke out a few more partial reps as we know that partial reps after reaching failure will produce more growth. 4. Mentzer Pulldowns (Trap Set): 1 x Failure - Finish the workout with what Mike Mentzer called the most effective biceps exercise you can possibly do. To add to the effectiveness of this exercise, we can apply more tension to biceps by performing them in a Trap Set. - A Trap Set mimics a trapezoid in that the time spent performing each rep escalates to 5 seconds on the concentric and 5 seconds on the eccentric, repeats for 5 and 5 again, before descending back down to 1 second per portion of the lift. Watch the video for the second perfect biceps workout as it will round out the training you will need to do to completely hit the biceps over the course of the week and reach the ideal amount of frequency / volume. Here are the relevant studies used to build this perfect bicep workout: - - - - - The PERFECT Biceps Workout - Subscribe to this channel here -
Date: 2025-02-15

Comments and reviews: 20


Here's my one and only complaint about this science based series:
I watched a few videos from athlean in the past and he suggested effective reps as being a better set pattern for hypertrophy. Now, I've always been a 3 x 8-12 kinda guy and I hit a plateau at 42. We'll, since doing effective reps, I broke the plateau and am finally sore again. But now this science based shenanigans looks pretty darn. well effective. So, do I do effective reps with the science based exercises Just the sets and reps given Or do I do my regular stuff (which has far, far less volume than these science based workouts) and keep doing ER with those.
All the while Dr. Mike and Jeff nippard are yelling at me to only do two exercises per muscle group per workout. Help. I'm drowning in science.
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Have been looking forward to each video in this series. Now looking forward to the shoulder edition. I kind of made my own version using different exercises from past AthleanX videos for shoulders, but I still think I have too much volume in my workout and I could still save more time, so I'd like to see how Jeff's perfect shoulder series compares with my own. I love this particular one, along with all of them so far. Intelligently-chosen exercises for each workout, and both heads of the bicep are covered for a balanced workout.
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I could really use someone like you to help set me up a workout plan because my situation is not normal. I have a spinal cord injury & I'm literally trying to rebuild my whole body. I'm limited in the things I can do as a result. I'm unable to go to the gym because my issues have gotten worse over time so I bought some Bowflex dumbbells. They have worked really well & most of the exercises I do come from watching these videos. I just feel like I need help to take that next step.
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I started to doing drop sets for everything. Can you tell me is this bad
Preacher curl on a machine - 80lbs until just before failure (usually 8-12 reps) drop 20lbs (until at or near failure; its never complete failure, all the way down to 10lbs.
On that last 10lbs, I'm probably able to hit 40-50 reps more, but I'm absolutely exhausted at that point.
I apply this principal for every exercise in one way or another.
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Hey Jeff long time fan of yours, I have a question about working biceps. I pretty much have had to cut off training biceps completely due to the activation coming from my inner elbow instead of my biceps leaving my arms unable to fully extend and severe pain in that same area. I feel no activation in my bicep what so ever and have found no solutions to it yet. Please help me out, hope you and the family are doing well
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When I do dumbbell curls, my left forearm experiences immediate pain. not like muscles being worked hard pain, but like something is wrong. It feels like my tendon and muscle that extends from my elbow over the back of my forearm is being harmed. I don't feel this when I do an EZ Curl bar curl or a seated curl machine. Is there anything I can do, and am I sensing correctly that something is wrong in my left arm
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How do I think about these workouts vs. the effective rep workouts (which are 80 -100 effect reps per muscle group w/30 seconds or less rest between. Can I just do these same exercises, but going for effective reps (say 20 per exercise) 2x a wk Have been doing that chest/tris and bis/back 2x and see seemingly decent results
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Jeff I really want to do bicep work, when my biceps are pumped I feel really good.
I do a lot of work on the pc and whenever I do any bicep movement at the gym I feel like my forearms are gonna fall off with how vascular they are.
Any curl sucks and its not worth it no matter how much I love the bicep pump. :\
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I'm adding on lengthened partials as an intensity technique, but I'm not convinced that we should give up the full range of motion. It's more functional and athletic movement, and lengthened partials additionally just isn't a fun style of training. A proper concentric also probably has much better strength benefits.
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Glutes excersises with dumbells next please. Something that can be done at home. And thanks a lot for this series. I unknowingly used to train through failure on my best days. But I didn't realise until you pointed out in one of the previous videos of this series about it's importance. It helped finally click.
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Please do more of the Follow-Along Workouts like the 10-Minute Push-up chest workout and the 10 minute dumbell workouts. I've been doing them for 2 years now and they work really well when I have the timing and example on the screen while I do them. Have Jesse do some!
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0: 25 Strict Curl -> Che at Curl
1: 35 Cross Body Hammer Curl
2: 55 Cable Stretch Drag Curl
4: 05 Mentzer Curl
5: 55 Chinup -> Eccentric Chin Hang
7: 25 Spider Curl
8: 25 Inclined Curl
9: 25 Standing Curl
10: 00 Schedule
10: 40 Screenshot
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Hi Jeff, i am revisiting my old AX workouts and im in the middle of Anabolix. Question is, how will i incorporate these while already doing a program. Will it be in addition to the arm day or in replacement of Same goes for the other perfect workouts. thanks
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I enjoy your topics and I think much of it has some decent results. That being said I can’t stand the science based lifter junk. It’s been abused by a few individuals and I trust it less than if someone just stated try this out and see if it works for you
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Saw Vibrations of Manifestation by Alex Lane mentioned in so many comments and finally bought the book. It’s not like other manifestation booksit actually breaks down why most people stay stuck and how to fix it, and it seriously works.
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Great workout for me unfortnately I do chest tricep back and biceps one day so I can only manage 3x biceps excercises in that workout, however this gives me a lot of variety and I ll alternate the exercises during my workouts
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I don’t know why Vibrations of Manifestation by Alex Lane is showing up everywhere, but I had to check out the book. Now I get itit explains what no one else does about energy, and things started shifting fast after I applied it.
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How long did it take you to recover from your torn rotator cuff I believe I've torn one of mine and it is painful. All upper body work is suspended until further notice. I was just starting to make noticable gains too. Argg.
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I kept seeing people talk about Vibrations of Manifestation by Alex Lane, so I finally gave in and bought the book. Honestly, I didn’t expect much, but it completely changed how I see manifestationit actually works.
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I've been writing these all down on a notepad and take a Pic with me to the gym. Do a quick refresh with your vids so I know what these all are. some are new or differently named. Anyway. Thank you Jeff! Much appreciated
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