Get biceps that fill any shirt here (TNT Biceps Workout!)
Let me ask you, how long did your last biceps workout last? One hour? How about if I told you, you could build bigger biceps with just one set. It can happen, but only if you commit to trading in length for intensity as I show you in this one set bicep workout, guaranteed to produce bicep muscle soreness within 24 to 48 hours.
This one set biceps workout relies on the three main types of contraction to elicit one of the most intense training effects you’ve likely felt in a long time. With just one bicep exercise, I show you how to apply the principles of varying strength for concentric, isometric and eccentric muscle contraction to build big biceps.
You can do this as a home biceps workout by swapping out the cables I demonstrate and use a resistance band instead. Either way, if you take each part of this set to absolute muscle failure you will see how you can increase the size of your biceps and build huge biceps with much less time than ever before.
That said, effort and intensity will have to go through the roof! You don’t shorten your bicep workout and then think you can drop the intensity too. You have to bring it for every part of this for it to work properly. But, if you do commit to this in your next arm workout, you’ll be surprised at just how effective this could be.
If you want to build bigger biceps either at home or at the gym and want a targeted attack plan for getting it done, be sure to head to to see how today’s top pro athletes blast their biceps and build impressive arms to fill their oversized jerseys!
For more workouts on how to get bigger arms and biceps exercises you can do at home, be sure to subscribe to our youtube channel at
27 comments
How often should you do this arm workout?
Guys this is the real deal. I’ve had troubling feeling the burn in my bicep but this method is the best. Thanks Jeff
Time to get those bands out
Hi Jeff, How many times a week i should do this workout???
THE MKE MENZER WAY…….
Seems like you need some body weight to be able to anchor yourself properly…
3:20
Jeff is so ripped that the machine has to breathe out on every curl
Can we do this exercise on single cable machine with using rod??
4:48 that core though
Something's different about Jeff's body when I watch his older videos compared to now but I can't tell what exactly?
Once had pt that helped train my chest eccentricly, best chest workout I ever had
Jesus! His forearms are huge.
Yes Jeff fucking right i use to do that when I started like 12 years ago just holding that weight yes brother
Jeff is your body 100 percent natural? I've started weight lifting and I wanna be ripped like that
Sign says “Someday is not a day of the week”
Hi, what a GREAT workout! Could you please post the same workout principle (with bands pref.) for triceps. What the heck. An entire biceps/triceps/legs/chest/etc. in ONE Set series like the sore in 6 minutes would be awesome. However, I understand that the larger areas like the back and would need to be deviced into more groups like glutes/quads etc.
Dude is a genius
Failure is success
Easiest way to gain size is to tan.
Time under tension
I've done similar technique since 1996 using an EZ Curl Bar and sitting on a Preacher Curl Bench. I did inner and outer grip, to hit both bicep heads, then held in place with a partner pulling back on the bar until failure, then back up for a few reps of negatives also with a partner pulling smoothly. Once I learned to really contract the biceps, I could get the same result, even without a partner. It was definitely great for growth. I like this explanation and demonstration.
I had no idea what to name these exercises in my journal, so I just labeled it as Jeff cables lol
Please can I also ask for u guys to show the position of you lower body coz I do what you say but sometimes not sure if I stand right x
Can I do this 3 methods for any muscle?
But the DOMS after this workout will be scary
One question: going to eccentric failure, has no effect or increase or reduce the risk of injury ?