This is a killer workout finisher that you can use to really fry your biceps and help spur on some new muscle growth…
After you finish your arm workout go to a bicep curl machine, doesn’t have to be any particular one, but you want a bicep machine for this exercise because you are going to push yourself to the max and you don’t want to worry about your form going to crap.
Take a light weight that you can do for 20 reps on your own.
Then you are going to do 5 sets of 20 reps, for 100 total reps!
The first set or two you should be able to get all the reps on your own, but for the later sets you’ll need a spotter to help you grind out all 20 reps per set. Rest about 90 seconds between each set.
Trust me, this is pure torture right here…
Your biceps will be screaming with pain, and they’ll be “pumped to-be-jesus” but this kind of stress will help force those suckers to grow!
Use this high intensity 100 rep workout finisher for just 3-4 weeks max, then back off to a less intense, lower volume training routine. High intensity training techniques like this do work, but you have to use them sparingly to avoid overtraining.
Check out the workout below…
To get more killer arm specialization training tips, be sure to check out my “Blast Your Biceps” program at:
40 Comments
Ali BK
Hi Lee;
I could not stop looking at the hair cut !
“Shit that burns” š
By the way, if you can’t get a spot, is it OK to reduce the weight in the last three sets in order to complete the 100 reps?
mark
thank’s lee i will try that it look’s great thank’s
joe burrows
im gonna use this!
i have that same machine at my gym nd will do at the end of my bicep workout!
good stuff š
danny
nice lee – i’ll give it a try. the hair is great by the way!
Glen Cochrane
Awesome. Definitely have to try this one! We appreciate the video demonstrations, which show how the workouts kick butt and get you huffin’ and puffin’! Again, appreciate all the tips.
Jaws2
Unbelievable, so after this workout how long before you can do another arm workout? A week?
Rob
Good job Lee! Keep at it buddy, You will win the Altantics and be lean just in time for summer on George Street!
Be glad Trish didn’t do a set, she would have stopped at 100 to be nice ahah!
Keep at it!
Rob
http://www.RobKingFitness.com
PK
Hey Lee,
Hello from across the pond (UK), gotta say, this is one of the best blogs I’ve read so far. Really enjoying reading about different training exercises. Usually I stick to my 3 x 15 reps, will give this a go next time I’m at the gym (having a rest day today).
Regards, PK
leehayward
If you don’t have a spotter, do rest pause reps. So for example let’s say you fail at 10 reps, stop rest 10 seconds, rep out again, rest 10 seconds, rep out, etc. until you complete your full 20 reps.
Also don’t worry if you can’t do “perfect” full range reps on those last reps. All that really matter is that you are squeezing for all your worth and putting maximum stress on the muscle.
leehayward
Normally I train each major muscle group once a week. But in the Blast Your Biceps arm specialization phase you hit arms twice per week.
leehayward
Trish didn’t want to show me up on video, so she just “spotted me” for the camera š
leehayward
Thanks PK, glad to hear that you think my blog is the best š
ChrisB
Great tip Lee! I’ve done something similar with dumbells but starting with a heavier weight and then migrating down the rack doing as many reps as I can get with each set of DB’s.
GT
This is awesome. Can’t wait to try Lee. Thanks
victor
thankās lee i will try that it lookās great.
Raducu Nastase
HEY LEE what if i have no way to get a spotter, can i do negatives instead? or partials?
Jason
oh shit that burns! LOL!
Olly
Hey Lee
My gym, is shit, and does not have a preacher curl machine, or even bench.
Would this finisher work with Cable curls?
Max
Im gonna ad this in my bicep workout. Can i try this with free weight?
leehayward
Yes, that will work as well. But you should seriously consider joining a better gym. The gym you train at has a huge impact on your overall results. You don’t want to shortchange yourself by training at a crappy gym.
leehayward
You can do whatever you want, yes free weights will work fine. But me personally I like a machine when I’m pushing it hard and fatiguing the muscles like this. That way I don’t have to worry about my form going to crap so much, I can just giver 100%!
ace
the wife should of “smacked” ya a good one at the end to see if you managed thru the curls without a spot…( would of been humoris anyway)..good burn tho Lee!! gonna give it a try..thanks once again!
Yantz
hey lee how much weight was that?
leehayward
That was only 50 lbs. The weights are going to be light here because it is a high rep / high volume exercise and it’s also being done at the end of the workout when you’ll be fatigued from doing the heavier exercises prior.
Joseph Gifford
Hey Lee:
That 100-rep bicep finisher looks like it would be a killer. Can I use this type of method after my chest day workout? My chest day workout works my chest, triceps, and front deltoids. So, after I do these muscle groups in a single workout, I would go to a chest press machine and do 5 sets of 20 reps for 100 total sets. Would this work? Please help.
Greg
Great arm blast! Lee you are on track to win!
I did see in a book preacher curls done on a Swiss ball
while kneeling. I have not tried it yet but it looks like you
could do this at home.
Rob
Hey Lee, I am not sure if you have said this somewhere else on your website, but what are the measurements of your arms?
leehayward
They are currently 16 1/2 inches cold.
Dave Ruel
Great tip Lee… Arms day for me tomorrow, I’m gonna try it!
Thanks bro!
Dave
http://www.TheMuscleCook.com
Jack
Just got home from the gym after using this, GREAT way to finish a workout.
It was a fantastic burn and having someone spotting you really makes a huge difference in feeling the pain.
Great suggestion Lee. As a subscriber and someone who reads avidly this is another fantastic exercise from you. Cheers.
Rob
Cold flexed or relaxed?
Greg
Lee are you using this method on both days in the Blast Your Bi’s program or just one day? Crazy pumps on that method! Looking good man!
Sean
Lee,
I think you can do this kind of thing just once in awhile because the biceps are a small muscle group and get hit on most of your upper body workouts so they are easy to overtrain. I would only do this sparingly. I found that less is more with biceps and triceps. Hit them hard, but with only a few sets once a week.
This is a good idea to do once you are at the advanced level and need some new stimulation, but I prefer slow negatives instead of high reps…IMO.
Max
what the heck! i like your new hair due!!
Siddhesh
hey Lee..
I am very keen abt trying this workout, but I’ve a query.. as u said that this can be incorporated with arms workout… don’t u think that I’ll be badly overtraining my biceps after already hitting them hard with 6 six heavy sets??
Looking fwd to hearing from you soon… n keep up the good work!
Thanks.
leehayward
Flexed of courseā¦ who measures their biceps relaxed??? Jeez bye LOL
Big Johnson
Hey Lee your video got me all hyped up! When i went to the gym i started off with 4 sets 20 reps each of preacher curls. I usually do 50lb.but my last 2 sets i got all hyped and did 100lbs. of 15 reps. Into my last set i heard a snap in my ankle but i felt fine till the next morning when my foot was swollen like a mutha! What did i do wrong? I know i f**ked up! I was using the easy bar not like the machine you were using. If it wasnt for your videos and tips i woudn’t got this far thanks! I feel like a monster now!
Mark Coteman
Lee an awesome finisher. It felt so good I did it on tri’s and forearms on the cable machine.
4 hours later I can stil feel the burn!
Daniel Cullen
Hi just wondering i should do this after every workout for three to four weeks, so four times a week yeah? and do i have to use a machine, by the way cool workout for your arms man thanks
E
I finally got around to my bicep day and finished off my work out with this. It’s an absolute killer. Biceps were burning for hours aftward. Great way to end the work out!!! Thinking of doing it at least once a month to help stimulate growth, but was wondering how frequently you could do somethign like this without overtraining. I hit biceps once a week now and am still seeing some moderate gains.