What's going on Nation?
As you all know my push-pull legs cheat and recover program is cutting edge when it comes to
overloading any muscle group for growth and this is because it doesn't
so much focus on the concentric kind of repetitions
but instead relies on heavy negatives or heavy control negatives
to tear down the muscle fibers and force growth.
Now the cheat reps alone take advantage of two out of the three
mechanisms of building muscle and those are muscle damage and mechanical tension
what about the third one metabolic stress.
Well, that's what the recover part of the sets are for in the cheat recover program
But if you're not quite ready for cheat and recover then
I don't recommend that program unless you've been training
for at least six to eight months we can still train with a technique that
utilizes all three muscle building mechanisms and that technique is called giant sets.
So what giant sets are is that they are super high intensity technique of overloading. Where you perform
four or more exercises in a row with no rest in between
exercises and with varying rep ranges to take advantage of
overloading and metabolic stress at the same time.
So today I'm going to share with you a full routine of giant sets for biceps
but before we get
started be sure to smash that like button if you guys want to see more routines like this for other body parts
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So to perform this workout, you're going to crush two to three giant sets of 4 exercises
resting only one to three minutes between sets and we're going to utilize the first two
movements to lift as much weight as possible
for 8 repetitions and then we're going to lift heavy as we came for the last two exercises
for a total of 20 reps per exercise.
So now let's take a look at the proper technique and form and get started
alright guys, so your first exercise is going to be a standard barbell curl
and when you perform this movement,
I want you having a neutral grip
and I want you to make sure you're keeping those elbows in front of your hips during the
concentric and eccentric phases of the movement.
Also, you have to brace yourself and keep that core nice and tight. We're not
overloading with cheat reps here, but we are lifting as heavy as we can for eight repetitions.
So taking a breath keep that core tight and make sure you're not using any momentum
exercise number two is also good to be for eight repetitions as heavy as you can but now we're doing an
incline curl
if you've never going to incline curl before this exercise is very
intense and you're not gonna be able to curl the same amount of weight
that you do a standard dumbbell curl with I would drop
it like ten or fifteen pounds to start and see where you go from there
Now we're doing an incline curl the most important thing you have to keep in mind is that you have to
the weight away
from your body which means you got to tuck those elbows back as far as you can
while laying on the incline as you guys can see from my
repetitions my arms are going away from me on the way down
and they're still basically in that same position on the way back up and you're going to complete
a total of eight repetitions
lifting as heavy as you can now that the first two exercises are done
we're going to move on to the third one. And remember we're not resting yet
this is four exercises in a row with no rest and that third exercise is going to be the
incline
spider curl with
dumbbells now to perform this movement obviously need an incline bench
and you're going to need some lighter weights for you're doing a total of
20 repetitions, now some benefits of using the lighter weights
Is that gonna be able to keep those elbows nice and high for the majority of these reps
and also guys when you're performing this movement, yes
we're going all the way down and all the way up trying to keep our elbows as high as we can
but when you get to the top of the movement
you can try to take advantage of that shoulder flexion for a bit more bicep
engagement by bringing the dumbbells up and pass your head as far as you can so crush 20 repetitions here
then let's get ready for the last exercise
and the fourth and final exercise before you start this giant set all over again is
going to be
concentration curls and they're called concentration curls because in the seated position
with your elbow jammed into your thigh. Your leg is basically going to hold your arm in place
so that you can focus on just lifting and flexing at the elbow targeting those biceps as hard as you can as you
come up to the top of the repetition do your best to turn your hand in for a bit more bicep
engagement and make sure you control that weight on the way down
and what you're gonna do is 20 repetitions on your right arm
then as soon as you're done again do 20 repetitions on your left arm then as soon as you complete the
concentration curls that completes one set of your giant set.
Then you're gonna rest one to three minutes. Then you're going to complete this giant set to two up to three times.
So there you have it that completes your biceps workout guys
and now you can use this as a standalone
biceps workout or combine it with your back workout on back day
and don't worry if it feels like this workout was much quicker than your normal routines
it's supposed to be if you're reducing total workout time by increasing
intensity, it's the perfect equation for building muscle and also
busting through a plateau. Be sure to subscribe to my channel. Click that notification bell
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