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BIG Biceps - LIGHT Weight (6 Minute Workout)

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Rating: 4.0; Vote: 1

t necessarily have to always focus on lifting heavy weight. In this video, I-m going to give you a complete biceps workout that you can do with lighter weights than you normally lift and still get massive growth in your biceps. This entire workout will take under 6 minutes if you are willing to trade in workout length for intensity and effort. It starts in an odd position to do a barbell curl, sitting down. The seated barbell curl provides you with two distinct advantages when doing it versus a traditional standing barbell curl. Both have to do with the limited range of motion in the bottom 20 degrees of the lift. First, when you are sitting and you take away that first portion of the movement, you are decreasing the amount of cheat and sway that you use to lift the bar. This forces the biceps to do more of the work and decreases the contribution of the front delts to the lift. This should allow your arms to get a better stimulus from the exercise when they are most fresh. You want to take this first set to failure and immediately stand up and perform a drop set to failure again. The standing position allows you to get that full range of motion at the bottom of the curl and take advantage of some of that momentum to keep the set going through failure and push the metabolic fatigue even further into the hypertrophy zone. From here, you strip off 10 pounds from each end of the bar and repeat the process again. The second major benefit of the seated barbell curl is an anatomical one. When you take away the first twenty degrees of the range of motion on the curl you decrease the contribution of the brachioradialis from the exercise. This smaller muscle lies distal to the biceps and is often first to fire when it comes to getting the bar through the sticking point of the exercise. The problem with this is that this muscle is also likely to first fatigue, which would shortcut the efforts of the very muscle that you-re trying to develop. Instead, save it for the second half of the combo so that it can add to the strength of the overall exercise, especially when the biceps is fatigued and can benefit from the additional help. Finish out with one more drop set combination - this time with just the bar - and try to complete this entire 3 set drop set in under 3 minutes. One of the most valuable elements of this workout is the condensed time period in which you are supposed to complete it. This demands that much more work is being done by the biceps than it may be accustomed to - yet another stimulus for growth. The second and final half of the biceps workout occurs with an EZ Curl bar up against the wall. The strict curl into cheat curl is one of the greatest and most powerful biceps building exercises you can do. To perform the strict curl, make sure that you keep the back of your head, upper back and butt up against the wall at all times. Resist the urge to let any of them release from the wall in order to swing the weight up. Go to failure and then step away from the wall to perform one more drop set to failure, this time using momentum. Do this in three drop sets like you did the seated barbell curl and your biceps should be fried. This is an amazing way to torch your arms in just under 6 minutes and feel as if you have been training them for an hour. Remember, you don-t have to train long if you-re willing to train hard. If you-re looking for a complete program that helps you to build big biceps without having to use heavy weights all the time, you can head to athleanx. com and
Date: 2022-04-22

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Comments and reviews: 10

Ben
The tension hasn't increased near the end of a dropset, it is obviously less. What is occurring is metabolic distress in the local muscle which is another pathway for hypertrophy. This is just one mechanism for growth which can be manipulated just as relative intensity and volume.
The downside to trading to failure all the time is that it provides an unfavorable stimulus to fatigue ratio. If you're doing it all the time then you will inhibit your ability to recover and/or your ability to do more volume, which we know IS ONE OF THE MAIN DRIVERS OF HYPERTROPHY. Training to failure sometimes is good, but if most of your training is with 2-3 reps in reserve you will accumulate less fatigue, and be able to do more volume with quality sets and get the best of both pathways.
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Link
So, I am an Olympic weightlifter. I have been having some problems with persistent irritation and some pain in the pectoral muscles and the front deltoids. I have to warmup and stretch more lately, racking the weight properly has been a problem and it feels like I have to provide more effort while racking in the squat position. There has been some issues with external rotation in both shoulders in the snatch. I don't experience any real tension in the lat or the triceps (except after loading. Are there any accessory exercises that are recommended for relief in the front belts and pectorals?
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theboatgoat
Cool video, great tips, will be giving this a go next arm day.
I have a question though, I have tennis elbow which causes quite a bit of pain in the brachioradialis for a couple of months (I think from over extending on a pull up) so I have to train light.
I-ve been doing your forearm work out, but is there anything I can do to work this muscle with tennis elbow that Wong cause Toni has discomfort
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Jynx
Once things become easy with any exercise, to where your not fatiguing the muscle in the 10-12 rep range, should you then add weight to the bar or first experiment with tempo, 1 1/2 reps, angles? I know we can-t just continue adding weight to exercises but I-m not sure the order in which progression should take place.
Thanks.
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Kinglink
Are you saying you think you can do your entire biceps in a single set? Aka do the full drop set and that's all your biceps need in a day? I'm definitely no volume guy, but I usually do 8 sets (4 curls, 4 incline curls. but switching it out for just two sets (one of each) seems like I'll lack something.
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sport
I agree. some of the HIIT warmups at our gym are themselves workouts. way too long - 12 minute warmup? They-re exhausted and cannot complete the workout portion. So they compromise on form and they injure themselves to get through it. Ridiculous. I wish everyone could watch this video. Great job.
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rayvenswrath
Hi Jeff. Im your huge fan. I have been following you for quite a long time. I know you are not known for doing reviews but can I make a request for Ezbar review. Im not sure how effective n efficient it is. I just wanted an honest reviewfrom an expert like you. Thank you.
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Brett
For the past 2-3 weeks, in addition to my regular workout schedule, I've just been adding in 2-3 supersets of the standing and seated barbell curls until failure for an additional 2 times a week and I'm already noticing a difference in size and strength. Thanks Jeff.
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Nigward
1. Seated curls until failure
2. Standing curls until failure
Take off some weight and repeat until no more weights
3. Strict curls against wall until failure
4. Standing curls until failure
Take off some weights and repeat until no more weights
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Tural
Jeff, please also make a video on early morning workout. Many people go to gym before the working day starts, usually as early as 6. a. m. What you would recommend for our early morning workout without getting daylong fatigue and optimise our office work?
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