zakruti.com » Sport, fitness, workout » Jeremy Ethier

How To Grow Your Biceps In 10 Minutes (Using Science)

video description

Rating: 4.0; Vote: 1

Wondering how to grow big biceps? I'm going to give you a killer 10 minute dumbbell biceps workout. Well use 3 different training methods that will cut your workout time by 1/3rd WHILE helping you get bigger biceps at the same time. Ill show you how each of these methods work using science, and exactly how to use them (with some of the best dumbbell biceps exercises around) in your workout for big biceps. Alright so heres the 10-minute dumbbell biceps workout. Method 1 takes about 2 minutes to complete and will use something called rest pause sets. Method 2 will pair two bicep exercises together as a compound set that will take 5 minutes to complete. Method 3 will finish the workout off with drop sets that will take only 1 minute to complete. Assuming 1 minute of rest between each method, youll be done in just 10 minutes. Method 1: Rest Pause (1 set of 20 reps total) Dumbbell Curls Method 2: Compound Set (3 sets of 8-12 reps) Spider Curls Incline Dumbbell Curls 3 compound sets of 8-12 reps Drop Set (5 drop-sets total): Hammer Curls 5 drop-sets total To kick the workout for big biceps off, were going to implement rest-pause training. This is a method where instead of doing a bunch of sets for an exercise, you combine it all into just one long set. Well apply this to our workout with an exercise that is safe for us to push our limits with, standing dumbbell curls. Start by finding a weight that you could typically do 6-8 reps with. Youre going to perform as many reps as you can while maintaining good form. Once you finish your first rest pause set and cant do anymore reps, put the weights down, rest for just 20 seconds, and then immediately perform another set using the same weight again for as many repetitions as you can. Keep repeating this process until you have completed a total of 20 reps. Method 2, compound sets, takes two types of bicep exercises that can be performed back to back without rest. This is possible because the bicep is composed of two heads that have slightly different functions. We can take advantage of this to save time AND get bigger biceps by performing a compound set of two bicep exercises performed back to back without rest. To perform this compound set, start by setting an adjustable bench up to 30 degrees, generally the third or fourth notch on the bench. Then, pick a weight that you could typically do 10-12 reps with in a normal bicep curl. With the dumbbells in hand, lay with your stomach on the bench and your arms hanging down in front of you. Lock your elbows in that position and then curl the weight up. Do as many reps as you can with good form, ideally somewhere between 8-12 reps. Immediately after, we are going to flip over on the bench, keep the same exact pair of dumbbells, but now position the arms behind the body. Lock your elbows in place, and then curl the weight up. Once again, you are going to empty the tank on this one by performing as many reps as you can while keeping good form. After doing so, youll have completed one compound set. Take 60 seconds to rest and then repeat this 2 more times. After your last set, rest for 60 seconds, then move onto the final exercise. For the last exercise we are going to use drop sets. This is where you do a bunch of sets without rest but drop the weight after each set. As for the exercise well apply drop sets to, we want to use one of the best dumbbell biceps exercises around that will target an arm muscle called the brachialis. When grown, it can help to push up your biceps, creating an illusion of a bigger bicep. It can be targeted by using curls where the hand is in a neutral position, such as in a hammer curl where you hold the dumbbells as if they were hammers. To implement this, start by finding a weight that you can initially do between 15 and 20 reps with. Using that weight, perform one set of hammer curls to failure with good form, keeping the elbow locked in place with minimal swinging. After you cant do any more reps, immediately move to the next lowest set of DBs and perform another set to failure. Repeat this until 5 total sets are completed. Then youre done! You now know how to grow big biceps even only with just dumbbells. You can see how much more effective your workouts can be if you apply the right science. To apply this science to all your workouts, not just your biceps, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below
Date: 2022-01-03

← The Best Posture Workout At Home (FIX YOUR HUNCHBACK)

The Best Glutes Workout To Grow Your Flat Butt (GYM OR HOME) →

Related videos

12 Exercises That Completely Change The Human Body

• Jeff Cavalier

Why 90% Of People Never Get Lean (It's Not Genetics)

• Jeremy Ethier

The Most EFFECTIVE Way to Get Abs in 2026

• Jeff Cavalier

Most Men Over 40 Can't Pass These Basic Fitness Tests (can you)

• Muscle Monsters

STOP! If You See These Signs, It Means You're Gaining Fat (not muscle)

• Muscle Monsters

I Tested 3 Muscle Building Diets, Only 1 Was Worth It

• Jeremy Ethier

Comments and reviews: 10

AtoZbodyfitness
it's about tension right. so you have to slow down the reps for the first few reps and then continue at a bit of a faster pace. but while doing this keep the contraction and squeeze as much as you can. keep the elbows planted and don't move them. people tend to move the shoulder slightly backward which causes slight movement with the elbow offsetting the bicep curl. keep it planted.
reply

Jemand
Somehow all of these methods don't work for me. When I do one set of 8 and am close to failure, I could do maybe 1-2 reps again after 20 seconds. No way I could do 4 or 6. The same applies to drop sets, if I am at failure at 50 lbs, II couldn'T even do one single rep at 45 afterwards, maybe with 5 lbs.
reply

UnderRatedEdits
Hey Jeremy I really appreciate your efforts but I have a request can you do a hybrid split of pull & push combined with upper body and lower body I find this split to suits my lifestyle the best and Im struggling finding anything about it
reply

AternalJoy
This is why I love supersets. Bang out two muscle groups with three sets each super fast, no rest other than the one you naturally getting doing say triceps after biceps. Glad to see science agrees with at least part of that.
reply

Stephen
Did this bicep workout this morning. Nice one really enjoyed this since I hate bicep training. Made a body part I hate working to te max in no time
reply

Jeremy
Let me know how you liked the workout! Comment below what other muscle groups you'd like me to cover in this fashion, and I'll get on it! Cheers!
reply

stevanavich
Yo, just wanted to say that I prefer your more serious delivery style videos to this newer higher-energy style with more comedy in it.
reply

LLAK
Hi Jeremy, I train three days full body and swim 2km for three days on rest days. So, does swimming negatively affect gaining muscle?
reply

KillJokeWhoosh
Hey Jeremy how about you just use Boos recipe and compensate her instead of trying to make profit on it and not pay her?
reply

Meja
How often should I do this workout for the best result? Thankful for your answer. Im really having a hard time growing my biceps
reply

Add a review, comment