My 3-Step Bicep Workout For Building Bigger Arms (Time Under Tension Training)
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What’s going on, SixPackAbs.com – Thomas here to break down one of the methods I like using in my on training for building my arms – I’m talking about “time-under-tension” training.
This is one of the key parts to my new Science Based Six Pack program I just released – make sure to check it out at
Time-under-tension training isn’t about lifting the heaviest weight or even about volume, but rather, how long you keep your muscle(s) under stress that you’re training. This way, you save the wear and tear on your joints and train a lot safer and smarter in the long run.
We’re going to go through my 3-step bicep workout today – one of my favorite parts to train and, quite frankly, one of my best features. Let’s get started:
1:13 – Barbell “21’s”
Remember – no heavyweight here is key. Start by doing 7 full-range of motion curls. Next, do 7 bottom-range motion curls. Finish the set with 7 top-range motion curls.
This is key for working both the lower head as well as the outside head of the biceps.
2:45 – Incline Dumbbell Curls
Set the bench nice and low at an incline, saw, 30-degrees or so. Grab a set of dumbbells that you’ll be able to both control bringing up as well as bringing down – NO heavyweight… I cannot stress that enough.
The key is remembering to have your upper arm perpendicular (straight down) to the floor, focusing on only moving your forearm up and down while contracting and squeezing your biceps at the top of the curl. You’ll really only have to do 10-12 reps for these if done correctly.
4:08 – Chin-Ups With Inside-Facing Close Grip
This is great because it transitions the workload to a different area of the bicep – it’s crucial you hit all areas of the bicep to have them grow and become defined.
Focus on the tempo of the chin-up by counting down while descending from 3…2…1. No need to count reps, but rather, go until you can’t anymore – that’s the whole idea behind time under tension.
Now, this is a circuit-style workout, so you’ll do these moves back-to-back for a total of 3 sets:
Barbell 21’s – to – Incline Dumbbell Curls – to – Chin-Ups With Inside-Facing Close Grip
Thanks for working out with me, and, as always, make sure to: “LIKE” “SHARE” & “SUBSCRIBE” to SixPackAbs.com
See You Next Time,
-Thomas
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