Try the perfect 6 minute bicep workout from Jeff at Athlean X.
The Perfect 6 Minute Bicep Workout
“If you are the type that does not get sore from your bicep workout, then you need to see this. The sore in 6 minutes series continues with the biceps workout edition. With just one bicep exercise, I’m going to show you how to train your arms hard enough to elicit post workout muscle soreness regardless of how difficult it is for you to do it right now.”
“The biceps exercise used in this workout is the incline variable curl. Choose a dumbbell that represents your 10 rep max on incline bicep curls and perform 5 reps. The key is to lower the dumbbell to a count of 3 seconds and raise it to a count of 1 second. This equals 4 seconds per rep. With each 5 reps completed you should be taking up 20 seconds of time. As soon as you are finished with the incline curl for five reps you sit up and perform 5 seated dumbbell curls using the same tempo and focus on the eccentric contraction.”
“Finally, without resting, lean forward on the bench and perform a leaning drag curl to focus the effort on the contracted range of the bicep curl. Finish with five reps once again. Now, with little to no rest, put down the dumbbells and pick up the next set which should be five pounds less than the ones you were just using. Repeat the entire sequence for the second minute of the workout.”
The Perfect 6 Minute Bicep Workout
“Continue dropping five pounds on the dumbbell weight and performing the same three variations of the incline curl until you have completed five minutes of work. Now comes the icing on the cake. Go back to the original dumbbell weight that you were curling with and pick them up once again. This time you are going to be performing eccentric only repetitions. You can do this by sitting up at the end of the bench and hammer curling the weights to your thighs.”
“From here, act as if you are getting ready to lift the dumbbells up to your chest to begin a set of bench press. This means, use your knees to hike the weights up into position. Instead of pressing them from here however you are going to let them drop down as you lean back into the incline bicep curl position. Continue performing these reps for the entire final minute if you are able to.”
The Perfect 6 Minute Bicep Workout
“If biceps workout soreness is something that you don’t normally feel, I can guarantee you that this is not going to be a problem after this workout. Now, this is just one way to elicit soreness in your biceps during a workout. There are others that can be done equally effectively and, as you know, it is not a requirement for results depending on what the goal of your training is at the moment.”
The Six-Minute Bicep Blaster Detailed
The foundation of this workout is the incline bench, which ensures your biceps are fully elongated and under constant tension. Here’s a detailed breakdown of the steps to achieve those sore biceps:
- Incline Curls
- Starting Weight: Begin with your 10-rep max (e.g., 40 lbs).
- Reps and Tempo: Perform 5 reps with a tempo of one second up and three seconds down. This slow eccentric phase is crucial as it emphasises muscle tension.
- Duration: Each rep should take approximately four seconds, totalling 20 seconds for this set.
- Transition to Mid-Range Curls
- Position: Sit up and continue curling from a seated position.
- Reps and Tempo: Maintain the same tempo, focusing on the eccentric phase. Perform another 5 reps.
- Benefit: This shift reduces the stretch tension but increases mid-range tension, allowing you to lift more effectively.
- Drag Curls
- Position: Stand and perform drag curls, mimicking an underhand rowing motion.
- Reps and Tempo: Continue with 5 reps at the same tempo.
- Benefit: This move places peak tension at the contraction phase, targeting the biceps differently and ensuring a comprehensive workout.
- Run the Rack
- Drop Set: Immediately drop the weight by 5 lbs and repeat the sequence: incline curls, mid-range curls, and drag curls.
- Progression: Continue dropping the weight and performing the same sequence down to lighter weights (e.g., 35 lbs, 30 lbs, 25 lbs, 20 lbs).
- Final Eccentric-Only Reps
- Weight: Return to your starting weight (e.g., 40 lbs).
- Technique: Perform eccentric-only repetitions to further exhaust the biceps and maximise muscle damage.
Tips for Maximum Effectiveness
- Active Tricep Contraction: At the bottom of each curl, contract your triceps to fully relax the biceps and enhance the stretch.
- No Rest: Ensure there’s no rest between sets to keep the biceps under continuous tension, which is key for muscle growth and soreness.
Video – The Perfect 6 Minute Bicep Workout
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.