- Use 3-second negatives for only one exercise in your biceps workout for 3-4 sets.
- Use 3-second descents on one SET of each exercise if you're using multiple exercises for biceps in a session.
- The optimal way to use this technique is with a basic exercise like barbell curls at the end of a workout when you have a good pump. You won't be able to go as heavy, but you'll feel the exercise like never before.
Tip: Curls with 3-Second Negatives
The lowering phase of the curl is where a lot of the muscle damage, and thus growth, is created. Don't just drop the bar.