Biceps Workout in ONE Set (GUARANTEED BICEP SORENESS)
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Date: 2022-04-22
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Comments and reviews: 10
Magic
I've done similar technique since 1996 using an EZ Curl Bar and sitting on a Preacher Curl Bench. I did inner and outer grip, to hit both bicep heads, then held in place with a partner pulling back on the bar until failure, then back up for a few reps of negatives also with a partner pulling smoothly. Once I learned to really contract the biceps, I could get the same result, even without a partner. It was definitely great for growth. I like this explanation and demonstration.
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I've done similar technique since 1996 using an EZ Curl Bar and sitting on a Preacher Curl Bench. I did inner and outer grip, to hit both bicep heads, then held in place with a partner pulling back on the bar until failure, then back up for a few reps of negatives also with a partner pulling smoothly. Once I learned to really contract the biceps, I could get the same result, even without a partner. It was definitely great for growth. I like this explanation and demonstration.
reply
The
I am loving your videos!
I'm 53 and training since I'm 13.
I've done a few natural shows in my late 20s.
Got an 18 year old who's got the lifting bug big time.
I'm showing your videos to both him and my wife and I've executed a few of your techniques.
Homerun my friend!
I enjoy your detailed explanations on all your exercises.
Keep up the great work.
Very inspiring.
Andy
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I am loving your videos!
I'm 53 and training since I'm 13.
I've done a few natural shows in my late 20s.
Got an 18 year old who's got the lifting bug big time.
I'm showing your videos to both him and my wife and I've executed a few of your techniques.
Homerun my friend!
I enjoy your detailed explanations on all your exercises.
Keep up the great work.
Very inspiring.
Andy
reply
sport
Just a quick one jeff you have a very good body i know its natral no roids. So ripped but with all the knowledge you have is that genetics as big as you can get with being natral. Im not knocking it you look great probably better then 90% with out gear i watch your vid all the time and they are great. I wish i watched them when i was younger. Just your training and gear would be wow
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Just a quick one jeff you have a very good body i know its natral no roids. So ripped but with all the knowledge you have is that genetics as big as you can get with being natral. Im not knocking it you look great probably better then 90% with out gear i watch your vid all the time and they are great. I wish i watched them when i was younger. Just your training and gear would be wow
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Lyell
The last movement is super strange at first. I did this yesterday and the first two were easy but felt weird on the 3rd. Not sure I did them 100% just like Jeff (meaning the 3rd part) but I felt a -pump- and was sore this morning. Of course i have a slight injury to my left brachialis muscle so that hindered my ability to go super heavy on this. So I did this one arm at a time.
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The last movement is super strange at first. I did this yesterday and the first two were easy but felt weird on the 3rd. Not sure I did them 100% just like Jeff (meaning the 3rd part) but I felt a -pump- and was sore this morning. Of course i have a slight injury to my left brachialis muscle so that hindered my ability to go super heavy on this. So I did this one arm at a time.
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Cindy
Hi, what a GREAT workout! Could you please post the same workout principle (with bands pref) for triceps. What the heck. An entire biceps/triceps/legs/chest/etc. in ONE Set series like the sore in 6 minutes would be awesome. However, I understand that the larger areas like the back and would need to be deviced into more groups like glutes/quads etc.
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Hi, what a GREAT workout! Could you please post the same workout principle (with bands pref) for triceps. What the heck. An entire biceps/triceps/legs/chest/etc. in ONE Set series like the sore in 6 minutes would be awesome. However, I understand that the larger areas like the back and would need to be deviced into more groups like glutes/quads etc.
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ytRbro
im going to try this on the seated curl machine
concentric contraction (curl ups)
isometric contraction (hold)
eccentric contraction (ease down)
can do the same on the triceps push down machine.
I like the idea of a quicker but intense workout!
if you think about it can apply the muscle attack trilogy method to the whole body!
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im going to try this on the seated curl machine
concentric contraction (curl ups)
isometric contraction (hold)
eccentric contraction (ease down)
can do the same on the triceps push down machine.
I like the idea of a quicker but intense workout!
if you think about it can apply the muscle attack trilogy method to the whole body!
reply
PlataStacker
Hi Jeff,
My name is mell from NYC and I would appreciate a series based on the 3 contractions on different muscle groups. back, chest, legs all done with concentric, isometric & eccentric. Thanks for the great informative videos! your friend n sub Mel
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Hi Jeff,
My name is mell from NYC and I would appreciate a series based on the 3 contractions on different muscle groups. back, chest, legs all done with concentric, isometric & eccentric. Thanks for the great informative videos! your friend n sub Mel
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Zen
Does this mean this the only workout I can do for biceps? Cuz I do Bicep Curl Hammer Curl Zottman Curl and Concentration Bicep Curl for my biceps workout so I wanna know if I still have to do these or do that one set alone in the day
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Does this mean this the only workout I can do for biceps? Cuz I do Bicep Curl Hammer Curl Zottman Curl and Concentration Bicep Curl for my biceps workout so I wanna know if I still have to do these or do that one set alone in the day
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PaulBGmz
Hi Jeff, I just came up with a best method doing curls with dumbbells, all I did is get a -Swiss Ball- then put it up against the wall with my back leaning towards it giving me the best posture and I started seeing results.
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Hi Jeff, I just came up with a best method doing curls with dumbbells, all I did is get a -Swiss Ball- then put it up against the wall with my back leaning towards it giving me the best posture and I started seeing results.
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zoom
How important is eccentric contraction? For m. biceps brachii prime functuion is flexion, and m. triceps brachii is his antagonist with his function of extension. Eccentric contraction is then practise for triceps?
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How important is eccentric contraction? For m. biceps brachii prime functuion is flexion, and m. triceps brachii is his antagonist with his function of extension. Eccentric contraction is then practise for triceps?
reply
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