Time Under Tension (TUT)
Heaving up heavy weight with herky-jerky form may look impressive to newbies, but those who train hard understand proper form always trumps heavy weight. ”When your form is terrible, your biceps look terrible,” Friedman says. “Instead of creating a nice shape for your arms, you’ll get bulky, blocky biceps because there was no focus on the tension. Try doing five seconds with the concentric phase and five seconds with the eccentric phase. And if that’s not a challenge, try five seconds up and 10 seconds down.”
Do It: 5/2/5 Curls
With any biceps exercise, spend five seconds raising the weight, pause for two seconds, and then lower the weight with control for a five count.
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