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The Eccentric Arms Bicep Workout

October 6, 2015 | 0 Comments
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Biceps can be VERY stubborn…

Because of this everyone wants to know the MOST effective bicep exercise and workouts that will actually give them some visible improvements in arm size and shape… Let’s be honest how long have you been stuck on 3 sets of 10 with the 15kg dumbbells?

EXACTLY TOO DAMN LONG!

Everyone loves getting their “SWOLE on” especially on arm day and there certainly isn’t anything wrong with that! But strangely enough research has shown that focusing solely on ‘the pump’ or cell swelling may not the most effective way to MAXIMIZE both strength and muscle size at the same time.

The use of Eccentric Training or Negative Training has been shown to cause significantly more muscle damage and mechanical trauma by creating ‘micro tears’ in muscle tissue, and it is the recovery from these ‘tears’ that is the primary mechanism of muscle growth. Most people are missing out on the growth potential of eccentric training, either with sloppy form or simply a lack of knowledge.

This bicep workout combines some of the best bicep exercises around with a focus on slower rep tempo as well as some HEAVY eccentric only sets. These unique mechanisms of muscle growth will have you SMASHING rear double bicep PR’s in no time!

Click HERE for a complete rundown on the benefits of Eccentric Training.

What you’ll need:

  1. A reliable Training Partner
  2. COMPLETE Pre Workout & BCAA Supplement Stack
  3. A pair of TMJ Wrist Wraps 

Exercise 1: EZ Bar Preacher Curls

For many the EZ Bar provides a wrist position that is less strainful than its straight bar counterpart, for this reason we’re strategically throwing it at the beginning of the workout to get warmed-up and reduce risking a strain which is more prevalent during eccentric style training.

To perform the movement make sure your armpits are resting on top of the bench with your triceps flat against the pad, instigate the lifting (Concentric) portion of the lift with the biceps only by keeping your arms against the pads and avoiding any excessive movement of the shoulder. At the top of the movement give a brief ‘squeeze’ before lowering back to the starting position in a controlled manner. 

Following your straight sets we will be targeting the large myofibrillar muscle fibres with some finishing eccentric reps, have your training partner help lift the weight and then on your own control the lowering (eccentric) phase for 5 seconds. You should feel as though you’re fighting against gravity with every eccentric rep, perform an additional 4-5 finishing eccentric at the end of every set. 

Set 1: Warm up set with light weight for 20 reps. 

Set 2: Warm up set with heavier weight for 15 reps. 

Set 3: First working set: Use enough weight to cause failure between 12-15 reps.

Set 4: Second working set: Use enough weight to cause failure between 10-12 reps. Without rest have a training partner lift the concentric portion of the lift, then perform a slow 5 second negative (Eccentric) repeat for 4-5 reps.

Set 5: Third working set: Use enough weight to cause failure between 8-10 reps.  Without rest have a training partner lift the concentric portion of the lift, then perform a slow 5 second negative (Eccentric) repeat for 4-5 reps.

Set 6: Fourth working set: Use enough weight to cause failure between 6-8 reps.  Without rest have a training partner lift the concentric portion of the lift, then perform a slow 5 second negative (Eccentric) repeat for 4-5 reps.

Exercise 2: Weighted Eccentric Chin-Ups

With the exception of the Standing Barbell Bicep Curl it is fair to say that the majority of bodybuilders still favour isolation exercises to target the biceps, which according to studies based on Electromyography (See Full Article Here) may not achieve the greatest activation of the biceps. Results show the biceps respond most favorably to the Weighted Chin-Up (Palms facing towards) so combining this exercise with heavy eccentric will really target the large myofibrillar fibres that have the greatest potential for muscle growth.

To perform the movement you will need to set up a box or bench just to the side of where you will perform the chin-ups. Using a weight belt or dumbbell between your legs, stand on the box and place your hands in the correct position on the bar before jumping yourself to the top of the chin-up with your head above the bar. Slowly control the negative (Eccentric) of the chin-up aiming for a 7 second negative. For each set repeat these eccentric only reps until you can no longer control the negative, each set will progressively increase in weight by adding a percentage of your bodyweight to the weight / dip belt e.g. 80kg male, 10% body weight = 8kg added to the belt.

Set 1: Warm up set with 4-5 body weight negatives. 

Set 2: First working set: Add a total of 5%-10% of your body weight to a weight belt and perform as many 7 second negatives (Eccentric) reps as possible. Use a box to jump up to position..

Set 3: Second working set: Add a total of 10%-15% of your body weight to a weight belt and perform as many 7 second negatives (Eccentric) reps as possible. Use a box to jump up to position.

Set 4: Third working set: Add a total of 15%-20% of your body weight to a weight belt and perform as many 7 second negatives (Eccentric) reps as possible. Use a box to jump up to position.

Set 5: Fourth working set: Add a total of 20%-25% of your body weight to a weight belt and perform as many 7 second negatives (Eccentric) reps as possible. Use a box to jump up to position.

Exercise 3: Incline Dumbbell Curl

The Incline Dumbbell Curl is one of the few bicep exercises that emphasizes the long head of the biceps, due to the upper arms position behind the midline of the body. To perform the movement lay back against an incline bench with both arms holding a dumbbell and your upper arm behind your midline, focusing on keeping the shoulders back and lift the dumbbells to a fully contracted position.

 Every rep will emphasize the eccentric (negative) portion using a slow 5 second lowering of the dumbbells, you will definitely need to lower the weight and may need a training partner or some body-english as you get deeper into each set.

Set 1: Warm up set with light weight for 15 reps

Set 2: First Working Set: Use enough weight to cause failure between 10-12 reps. Each rep should be performed using a slow and controlled 5 second negative, for the concentric portion use some controlled body-english to help lift the weight.

Set 3: Second Working Set: Use enough weight to cause failure between 8-10 reps. Each rep should be performed using a slow and controlled 5 second negative, for the concentric portion use some controlled body-english to help lift the weight.

Set 4: Third Working Set: Use enough weight to cause failure between 6-8 reps. Each rep should be performed using a slow and controlled 5 second negative, for the concentric portion use some controlled body-english to help lift the weight.

Set 5: Fourth Working Set: Use enough weight to cause failure between 4-6 reps. Each rep should be performed using a slow and controlled 5 second negative, for the concentric portion use some controlled body-english to help lift the weight.

Exercise 4: Low Cable Pulley Curl

Yes this workout is all about creating as much myofibrillar damage as possible… But who can say no to an awesome PUMP!

Ok straight forward here, find yourself a low cable pulley machine and perform 100 total reps as quickly as you can. We want to venture into the higher rep ranges for the occlusion type effect, but don’t go ‘sandbagging’ the amount of weight you use. Keep the reps moving and rest-pause as needed whilst still keeping good form throughout the entire 100 reps. 

Set 1: First and ONLY working set! Use a weight that you would normally perform for 15- 20 reps. Perform 100 Reps total, you can rest-pause as many times as required to perform the full 100 Reps.

There you have it!

A bicep workout that gives you what you NEED… And just a little of what you want!

You may have not found this workout to be overly taxing on your energy levels, but mark our words this eccentric style of training creates a huge amount of muscle damage

To keep that DOMS at bay make sure to get in the proper nutrients in a convenient Post Workout Protein Powder.

 

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