First person to film themselves attempting this – pass or fail – gets some free T Nation swag (US48 only).
Use the 5-10-20 method for biceps. Here’s what to do:
Do 5 chin-ups, taking 4 seconds to lower your body on each rep. Rest only 10-20 seconds.
Then do 10 barbell or EZ-bar curls, normal tempo. Rest 10-20 seconds.
Finish with 20 pumping band curls.
Here’s T Nation editor and voiceover artist Dani Shugart doing it:
Note: This will convert MOV to MP4 if anyone needs it: MOV to MP4 | CloudConvert You can also post your video on YouTube and paste the link here.
Like this idea? More 5-10-20 workouts from Gareth Sapstead here .
3 Likes
If you prefer a neutral grip, that works too. Same basic rules apply.
2 Likes
I did it. Literally threw down my sandwich in the hotel lobby and ran and knocked it out because this is my game!
Edit: figured out how to compress it
5 Likes
blshaw
June 12, 2023, 10:52pm
5
Those 4 second negatives on the pull ups look pretty tough!
3 Likes
The hardest part was posting a video of my arms next to @Dani_Shugart ’s
7 Likes
simo74
June 13, 2023, 12:23am
7
She really does have great arms. LOL
4 Likes
What?! Yours put mine to shame. Fantastic job! Your tempo was a lot better than mine too. Super controlled.
2 Likes
Awesome! We’ll drop you a message soon with info about how to claim your prize.
2 Likes
You’ll notice I jumped in on the easy one
2 out of 5 stars, can barely see those arms.
3 Likes
It was a cost-benefit decision to save you from my face
4 Likes
simo74
June 13, 2023, 10:27pm
13
he didn’t want to be embarrassed by other members pythons
2 Likes
troden
June 14, 2023, 4:27pm
15
I have always enjoyed (for the results not the comfort) chin/EZ Curl superset. Is it aa effective to swap light dumbbells for bands for the 20 rep phase?
blshaw
June 14, 2023, 4:29pm
16
Honestly not quite the same. The bands have tension at all times with increasing tension toward the top of the rep.
1 Like
