If you biceps are lagging or stopped growing then it’s time to do a bit more isolation work and this routine will get you in and out of the gym fast and leave your biceps sore for DAYS! Remember there are THREE ways to spark muscle growth and we will be taking advantage of all three muscle building mechanisms with this routine!
*READ FULL ARTICLE WITH PHOTOS*
As you all know, my Push/Pull/Legs Cheat & Recover Program is cutting edge when it comes to overloading any muscle group for growth. This is because it doesn’t so much focus on the concentric part of the repetitions, but instead relies on HEAVY CONTROLLED NEGATIVES to tear down the muscle fibers and FORCE GROWTH. The cheat reps alone take advantage of 2 out of the 3 mechanisms of building muscle, and those are Muscle Damage & Mechanical Tension. But what about the third one, Metabolic Stress?
Well, that’s what the recover part of the sets are for in the Cheat & Recover program. However, if you’re not quite ready for Cheat & Recover (and I don’t recommend that program unless you’ve been training for at least 6 – 8 months), then you can still train with a technique that utilizes all three muscle building mechanisms, and that technique is called GIANT SETS.
Giant Sets
Giant sets are a super high intensity technique of overloading where you perform 4 or more exercises in a row with no rest, and with varying rep ranges, to take advantage of overloading and metabolic stress at the same time. I’m going to share with you a full routine of giant sets for biceps, which can be combined with your back or triceps workout.
To perform this workout, you’re going to crush 2 – 3 giant sets of 4 exercises, resting only 1 – 3 minutes between sets (there is no rest between exercises). You’re going to utilize the first two movements to lift as much weight as possible for 8 repetitions, then you’re going to lift as heavy as you can for the last two exercises, for a total of 20 reps per exercise.
Exercise #1: Barbell Curl (8 Reps)
When you perform this movement, you want to have a neutral-width grip, and keep your 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. You’re not overloading with cheat reps here, but you are lifting as heavy as you can for 8 repetitions. Make sure you take in a breath before you start the movement, keep that core tight, and also make sure that you’re not using any momentum.
Exercise #2: Incline Dumbbell Curl (8 Reps)
If you’ve never done an incline dumbbell curl before, this exercise is very intense, and you’re not going to be able to curl the same amount of weight that you do with a standard dumbbell curl. I suggest you lift about 10lbs – 15lbs lighter than that to start with, and see where you go from there.
When doing an incline dumbbell curl, the most important thing that you have to keep in mind is that you have to lower the weight AWAY from your body. That means you have to tuck those elbows back as far as you can while lying on the incline bench. Your arms should be going away from you on the way down, and should still stay basically in that same position on the way back up. Make sure you are lifting as heavy as you can!
Exercise #3: Incline Dumbbell Spider Curl (20 Reps)
To perform this movement, obviously again you need an incline bench, and you’re going to need some lighter weights because you’re doing a total of 20 repetitions. A benefit of using the lighter weights is that you’re going to be able to keep your elbows nice and high for the majority of these reps. Also, when you’re performing this movement, yes you’re going all the way down and all the way up while trying to keep your elbows as high as you 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 biceps engagement, by bringing the dumbbells up and past your head as far as you can.
Exercise #4: Concentration Curls (20 Reps Per Side)
This is going to be the final exercise you do before you start your giant set all over again!
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50 comments
If you biceps are lagging or stopped growing then it's time to do a bit more isolation work and this routine will get you in and out of the gym fast and leave your biceps sore for DAYS! Remember there are THREE ways to spark muscle growth and we will be taking advantage of all three muscle building mechanisms with this routine!
FULL WORKOUT PROGRAMS! – https://muscularstrength.com/Full-Workout-Programs
Been training for two years and still can’t feel my biceps! Let’s hope this works 😢🙌🏻
Nice one Scotty boy, hitting this one next arm workout 😂
I like that intro
Ur videos are getting boring
Do serie for triceps
Scott you make some pretty good detailed tutorials. And i know that you also on your channel have some calisthenics content. It would be nice if your could make a holding a handstand and even freestanding handstand push ups it would be nice.
Can't wait to try this
It's over 5000 !!!
AGA TÜRKÇE ÇEVİRİ YAPACAK BİRİ YOK MU 😀
Just curious, how long does it take to perform this GIANT set? Let’s assume about 2 min rest period between sets.
Thanks in advance! Always a pleasure seeing new content!
💪Super
What do you think about tonal fitness machine? Please visit tonal.com and could you make a video or tell me if it's good or bad?
very helpful ,scott can you make video talk about how to train back 2 Times per week ,please
If you're doing 3 bicep exercises in a row with no rest, how the hell do you get any reps in, if you're doing 8 reps of standing barbell curls as heavy as you can your biceps are dead for at least the next minute, so I don't see how this is doing much good. Or is it about just dropping the weights till you can go for more reps?
Nothing new here, fairly common routine there?
hey scott off topic question but, what do you think about combing regular squats and front squats on leg day, is it a good combo?
This is great. I will do this when i get gym. Scott, would you be able to also do shoulders and back please?
note! When starting the concentration curl start with the smaller arm first!
Scott and jeff are the the best gymgods to follow hahahahha
Have you done a chest video like this?
Now what about the triceps
Always enjoy your content !
my new fave youtuber
but dont say the heavy weight of dumble is good and complete reps. just light weight to complete ur reps and sets
i only subscribed because of your shirtless videos…
#no.homo
#not.thirsty
#we.have.plenty.of.water.at.home
Is this a workout routine or something that you do once a week?
I’m 5’10”, weigh 245 and trying to cut up and gain muscle size. Wondering what to eat to drop weight and if counting calories and weighing my food out is necessary? How often should do hiit cardio?
im mostly to exhausted after my back workout to do any biceps on the top of that. i mean i still able to do some, but its seems like wasting time at that point, because i cant rly overload the muscle and just pumping out pussysets 😀
Bro you are looking bulky.
Staaaaateeeed
Hey Scott, I've just finished trying this and I loved it I feel the burn. But is it normal to also feel the burn just as much in the forearms during the workout? I made sure to keep the wrists neutral and straight but during the last two 20 rep workouts my forearms were 🔥🔥🔥
Scott this routine is awesome. I haven’t felt sore like this since I first started going to the gym. THANK YOU times a million
Any Olympia special video? I love Classical Physique over Open Bodybuilding
Hey Scott.. I'm tryna find your app but I'm unable to
Hi Scott do you have a good leg work out 3-4 exercises ?
I like this type of videos. More giant sets. I rather spend less time at the gym but try to get as much work out as pissible
Why no hammer curls?? Doesn't that build biceps a lot?
nice video mate but you missed a bit of hair shaving near your manhood. lol
Scott this is my favorite bicep exercise, i have been trying to do it at least once if not twice a week. Its a quick workout and very effective. Cant wait for the rest of the series!
Just waiting for the iPhone app 🙂
I died watching this but will try it tonight at midnight
If you train hard you cant train long, if you train long, you can train as hard. Or should i say haahrd lol
Your biceps is the only thing that aint so Big Its so weird, Maybe you not doing theese exersices you are learning us ?
Ireal pump !!! This workout is perfect when you don't have much time !
Good job, mate ! Your channel is awesome, i love it !
My muscle mass grow really fast and also strength! But Biceps are stupidly hard to grow in size and strength. It doesn’t matter how correct my form is and how sore they get the day after, just no RESULTS 😂😂 my biceps are like 2 bags of Silicone 😒
Is it ok to do giant sets on different muscles in the same session? Like, a giant set on biceps then a giant set on back?
Omf this was brutal. But I hope I'm gonna feel the pain tomorrow. Thanks for the great video….
3:06 to 3:21 hahahah
Scott sean nale wanij discuss on his chanel he.dis agree about superset or giant set..for.building muscles..what can you say about that scott?