Tip: For Biceps Growth, Do Negative-Only Curls

Grab a training partner for this combo of heavy lifting and slow, painful, size-inducing eccentrics.

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  1. Set up a weight you can only curl 4 times.
  2. Put the weight down after the 4th rep and then add approximately 20% more weight.
  3. Pick up the weight immediately and then, with the aid of a partner, curl the weight up. Your lifting buddy is to provide generous assistance. You are to do very little of the concentric or lifting portion of the rep.
  4. When your partner has helped you lift it up, slowly lower the weight on your own over a period of 8 seconds. Repeat the negative-only rep once more.
  5. Do a total of 3 of these drop sets with 4 minutes rest between sets.