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Best Biceps Exercise You're Not Doing

But Should Be!

Posted by Scott_Herman - October 10th, 2018

Today I’m going to show you a workout to take advantage of multiple growth periods, and start to see some improvements in those biceps. I’ve already made a few articles running along the same concept as this one, where you’re taking advantage of not only multiple growth periods, but also all three muscle building mechanisms, so look through the ARTICLES section of the site if you want to check those out!

Just like those other articles, this workout is going to take advantage of all three muscle building mechanisms. Most people when they train are only taking advantage of two: Mechanical Tension & Muscle Damage. Mechanical Tension is lifting super heavy, and Muscle Damage is micro tears that occur from lifting super heavy. The third muscle building mechanism is called Metabolic Stress, and this is achieved through high volume training with very little rest periods. In this workout you’re going to do two exercises that will allow you to take advantage of all three mechanisms, and start to see some serious growth.

Exercise #1: Barbell Biceps Curl (6 – 8 Reps, 6 Sets)

When you do this movement, you have to keep perfect form in mind. You’re going to be lifting as heavy as you possibly can for 6 – 8 reps of 8 sets, taking only about 90 seconds – 2 minutes rest in-between those sets. But even though you’re lifting super heavy, you have got to control that negative, and you have got to make sure you fully extend your arms at the bottom of every single repetition.

Half reps give you half the results, so make sure you’re doing FULL reps by going all the way down and all the way up. The only thing that I will allow here is that if you’re doing 6 – 8 reps, and you get to 5 or 6 and really want to do that 7th and 8th rep, but you’re starting to fatigue, you can use a bit of momentum to throw that weight up. Just make sure that when you bring it down, you fight the negative as much as possible before starting your next repetition.

Exercise #2: Seated Dumbbell Curl (200 Reps, 20-30 Reps Per Set)

If you want to do these on a slight incline, you’re more than welcome to, but there’s really no need because as it is, this is going to absolutely destroy you, as you’re going to perform 200 REPETITIONS. This is going to allow you to take advantage of metabolic stress, and start to force so much blood into your biceps that they have no choice but to rip and tear, expand and grow, and the pump is going to be out of this world! I’ve been doing this for about 4 weeks, and every time I do it I can barely flex my arm, and my biceps feel like they’re going to explode for the next 3 – 4 days. It’s an amazing feeling to say the least!

You will obviously be in a seated position, you’re going to keep your elbows slightly in front of your hips, and you’re going to perform 200 reps as fast as you can, with very little rest in-between sets, and you’re going to do it in spurts of 20 – 30 reps at a time. As you’re doing these repetitions, there’s a few things you need to keep in mind.

You’re not just moving your arms up and down as fast as you can for 20 – 30 reps. As you bring the dumbbells up, I want you to slightly turn your hands in as much as you can, then as you turn your hands in, flex and squeeze those biceps as hard as possible on every single repetition. This is not only going to help you get a better pump, but it’s also going to help you increase that mind-muscle connection, which is going to help you with other bicep movements as well to maximize the effectiveness of them. As soon as you’re done with the workout, you’re going to wait AT LEAST 36 – 48 hours, and then you’re going to do this workout again.


As a natural lifter, you have got to take advantage of multiple growth periods throughout the week. Hitting your arms (especially if they’re a lagging body part) only once a week isn’t going to cut it if you want to see growth. My advice would be to do this on your arm day or back day (whenever you normally train biceps), give them adequate rest, then toss them in again at the end of whatever workout you’re doing 1 – 2 days later. If you do this, you will absolutely start to see growth!

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