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
What’s up, guys? Jeff Cavaliere, ATHLEANX.COM.
Let’s talk about how to get bigger biceps
by understanding what this glove has to do
with it.
And no, it has nothing to do with actually
putting it on your hand.
It’s about understanding how this relates
to the different types of contraction, understanding
those contractions,
and more importantly, implementing them into
your workouts so that you can get the most
out of them.
I’m going to show you exactly how to do it
on a bicep exercise in 1 minute. First of
all, the types of contractions that we have.
If you guys have been training for any length
of time you understand there are concentric
contractions, isometric contractions, and
eccentric contractions.
But ideally, you don’t want to just understand
the difference, you want to implement them,
like I said, into your workouts.
The isometric contraction we know, that’s
just when we have force-generated tension
in the muscle but without movement at the
Secondly, we have the concentric contraction.
That’s the one we’re all familiar with where
we actually shorten the muscle as we move
through the range of motion, k.
So, you’re shortening as you’re contracting
and generating tension in the muscle. And
then an eccentric contraction is tension in
a muscle with lengthening
because the exterior load is greater than
the force that we can generate in the muscle
so we have an elongation of that joint.
Now, here’s the deal. I have this glove here
to sort of show you why there’s differences
in your strength levels in each one of these.
This here is going to represent sort of our
shortening, our concentric contraction, and
the amount of force that we can generate is
really equal to the amount of force and the
recruitment abilities we have of our body
to be able to shorten that muscle, alright,
the amount of muscle fiber engagement we can
generate to shorten that muscle. There’s a
good amount of force there for sure.
But what happens when we start to get into
an isometric and eccentric version of this
is we get help,
mechanical help from the muscle itself and
how it’s structured and the crossbridge is
formed. So, when we look at a piece of velcro,
if we put this on top now,
this is an isometric contraction. We have
the help of the crossbridges being formed
to allow us to actually hook on and stay in
that position.
Our isometric strength is therefore about
20 percent stronger than it is our concentric
strength. Eccentrically, if I actually tried
to start grabbing this and pulling it really
but of course I can pull it that way, but
if I try to drag it across there, it’s really
hard and I’m a lot stronger there.
And we are in real life, 40 percent stronger
eccentrically than we are concentrically because
we have that friction generated by the crossbridges.
So, what does that all mean for us here? It
means, if you want to take a set to true failure
and promote muscle gains in your biceps,
you’re going to want to go through concentric
failure first, isometrics failure second,
eccentric failure third.
You do it right here very simply. We get up
here, we set up for a Cable Curl, ok.
The Cable Curl is, our arms are up high. Again,
we can promote shoulder flexion by having
our arms elevated which is part of a bicep
So, we’re here. We’re going to pull in, k,
and we’re going to work to concentric failure.
Keeping those elbows high.
Til I can’t really execute another good rep.
Now, right into our, right into our isometric
failure. So we can bump up the weight just
a little bit more because we’re a little bit
stronger there.
We’re going to flex-generate tension, walk
back, and hold them up now.
And we just hold it there isometrically. Again,
this is a heavier weight.
And even though I went to failure concentrically,
I still can maintain a contraction here, but
not much longer.
And now, isometric down. Now eccentric. We
bump up the weight even more. Again, already
to failure twice.
Get back in here. Flex ’em at 90 degrees here.
Walk it back. And it’s pulling me out. Come
There. Walk it back, and it lengthens. Here.
You can even lean back. And down.
Set it up.
Couple more.
One more.
Until you really can’t decelerate that anymore.
Now, for any of you that say, ‘Well, I don’t
have a big machine to do that with.’
All you’ve got to do is hook up your bands.
Again, single them up, work on them.
Do here for your first ones. And then if you
have to go for the eccentric, just double
them up so you have extra tension, alright.
Guys, it could take you about 2 and a half
minutes to do one of these sets, and theoretically,
some would say,
‘You’ve gone to concentric failure. You’ve
gone to isometric failure. You’ve gone to
eccentric failure. What else is left?’
Not much. Do it a few times. I guarantee,
if you haven’t trained all 3 in the same workout,
you’re certainly going to be sore.
You going to certainly feel it for a few days
afterwards, and most likely you’re going to
start to see gains by doing that.
Guys, start putting muscle science and physiology
back to work for you so you can get better
gains in a shorter period of time.
It’s about doing more work, doing more effort,
and getting better results.
ATHLEANX is a program that puts all this into
one step-by-step plan.
I say it, guys, you’ve seen me say it before,
‘Someday is not a day of the week.’
Ok. Get started. There’s no better day than
now. Head to ATHLEANX.COM.
Start putting science back into your strength
and see what it can do for you.
Guys, if you found this video helpful, make
sure you leave a thumb’s up below and I’ll
bring more of them to you.
See you guys back here soon.