Okay, I think we all know that no body part can grow bigger in 4 seconds (Apart from maybe a certain male organ, if you’re lucky!). Sexual innuendo aside, this exercise will help you to grow larger biceps using a technique known as ‘Accentuated Eccentrics’. In short, you are going to pick a weight that is roughly 20% greater than what you would normally be able to do a strict bicep curl with, ‘cheat’ the weight up, and then perform a controlled 4-second eccentric on the way down.

How does it Work?

Overloading the eccentric portion of any exercise provides for a very powerful growth stimulus, some would even say it was THE MOST EFFECTIVE TECHNIQUE TO TRIGGER MUSCLE HYPERTROPHY!!

Accentuated eccentrics achieve:

  • High amounts of mechanical tension within the muscle
  • High levels of muscle damage/micro-trauma
  • Activates certain key biomolecular responses that are responsible for muscle tissue hypertrophy.

The Accentuated Eccentric Bicep Curl is therefore a real winner if you are looking to maximise your arm growth, or even looking for something a little different to add to your routine.

4-6 sets of 5-7 repetitions seem to work best with this exercise. Remember; choose a weight that is roughly 20% greater than what you could usually lift for that amount of repetitions, and perform the eccentric portion for 4 seconds, squeezing your biceps as hard as you can both on the way up and down.

Dare you to give it a try!

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