We know that to get the pump in your muscles we have to increase the intensity and weights. That is, a short intensive workout with very heavy weights will recruit fast-twitch muscle fibers which make your muscles look bigger and distribute the nutrients faster.


So to get the maximum pump in your biceps we need an intense and heavy workout. We also know the importance of distinguishing between concentric and eccentric muscle movement, especially the latter – the extension of your muscles. We need different exercises to focus on these two movements maximizing the load and intensity in a brief period of time.

Hence this workout will involve heavy weights and switching between exercises for concentric and eccentric movement.

Concentric Movement – Barbel Bicep Curls

Barbell Curls

With bicep curls you can focus on both, concentric and eccentric movement, in fact, that’s what you normally do when you do this exercise. But this time we will only focus on the concentric part of the exercise, i.e. bringing the barbell up. Don’t worry about the form, the only important thing is that you don’t swing backwards¬†–¬†keep the back straight. You can use some momentum because you will use heavier weight than normal.

So for this exercise, pick a very heavy weight, that you could do 10-12 “cheat curls”. Why cheat curls? Because we will not focus on the eccentric movement, you can lower the weight down as quick as possible and you can use some momentum to bring it back up (as long as you don’t swing your back backwards).

Eccentric Movement – Chin Up Hangs

Chin Ups

Pull yourself up to the bar (palms facing you) but keep your body further from it so you put more emphasis on the biceps. Then keep hanging for the set time, very slowly lowering yourself down (as you will naturally want to do that). The workout will require you to do a few of these chin up hangs.

Then we will return back to the bicep curls only this time with half the weight you used the first time.

The Complete Workout

  • Barbell Bicep Curls (with your max 10-12 rep weight)
  • Rest 30 sec
  • Chin Up Hangs:
    • 20 sec hang – 20 sec rest
    • 30 sec hang – 30 sec rest
    • 20 sec hang – 40 sec rest
    • 10 sec hang
  • Barbell Bicep Curls (with half the weight)

This intense workout will give you really the biggest pump in your biceps. Keep in mind though that for best results you should not do this workout too often. Do one round and that’s it, and don’t do it more than 2 times a week. Focus on other muscle groups throughout the week too, let your arms rest and the muscles to grow.

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