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!
Gareth Sapstead (MSc CSCS) is a Strength and Conditioning Coach, sports performance and conditioning coach sports performance and conditioning coach and one of the UK’s leading Personal trainers.