Biceps Workout The 5-10-20 Protocol Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Biceps Workout The 5-10-20 Protocol Got stubborn biceps Use this smart training method to get their attention by Gareth Sapstead July 26, 2020September 26, 2022 Tags Arms, Bodybuilding, Exercise Coaching The 5-10-20 Biceps Workout This hypertrophy protocol requires you to do three specific types of exercises back-to-back, using 5, 10, and then 20 reps in that order. All three exercises are beneficial on their own, but combining them in one sadistic set multiplies their effect. The 5/10/20 protocol works by exposing you to a variety of muscle-building stimuli at once. Basically, it looks like this: Do a heavy, multi-joint exercise that hits the biceps (5 reps). Now do a moderate-weight isolation exercise for biceps (10 reps). Finally, grab a resistance band for one final biceps exercise (20 reps). There are many exercises to choose from, but here's an example. Sample 5-10-20 Biceps Workout A1. Overhand Narrow-Grip Inverted Row 5 reps with a 4-second eccentric, rest 10-30 seconds. A2. Zottman Curl 10 reps with a normal lifting speed, rest 10-30 seconds. A3. Overhand Band Bicep Curl 20 reps squeezing hard, 2 minutes rest. Do 2-4 total sets. The Details Step 1 Start with a heavy, multi-joint exercise for 5 reps, taking 5 seconds to complete each rep. Take 4 seconds to lower and 1 second to lift (a 4-second eccentric with a regular concentric lifting speed). Although you'll be using a relatively heavy multi-joint movement, you'll still want to maximize biceps recruitment, as opposed to your back. For that reason, narrow-grip rows and pull-ups tend to work best. Just actively squeeze your arms throughout each rep. To get a sufficient muscle-building effect, perform each rep a little slower than you might normally, taking about 25 seconds to complete your set of 5. Step 2 After a 10-30 second rest, move to a moderate-weight exercise with more isolation for a set of 10 reps. Dumbbell curl variations work particularly well. Use a regular lifting speed (2 seconds to lower with 1 second to lift), and try to select a grip that corresponds to what you did on your previous exercise. If you used an underhand grip on your multi-joint exercise, then use an underhand grip here too. An overhand grip should pair with an overhand grip curl, and a hammer (neutral) grip with a hammer-grip curl. The grip you start off with will be determined by the areas of your upper arms you're trying to target the most. Step 3 After resting 10-30 seconds, transition to a set of resistance band biceps curls. The band resistance should be strong enough so your final 20 reps are challenging. Since you've lifted heavier in the previous exercises, you'll get a little potentiation effect here (the band will feel light at the start), but the reps will quickly catch up on you by the end. Again, try to use a grip that matches your previous exercises. That's one set completed. Take about 2 minutes off to check out your biceps swoliosis, then repeat for 2-4 total sets. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Constant Tension RDL With this Romanian deadlift variation, you don't reset the bar every rep. Lighten the weight a bit and shoot for constant tension. Deadlift, Exercise Coaching, Legs, Powerlifting & Strength, Tips Ben Bruno August 14 Training Tip The Best Core Exercise You re Not Doing Ditch the standard plank and replace it with this. Training Dan North June 10 Training Rise of the Cardio Machines Here are some innovative ways to get a kick-ass conditioning workout at the boring old commercial gym. Fat Loss Training, Metabolic Conditioning, Metcon, Training Adam Vogel March 29 Training Beyond Kettlebells Mike Mahler knows a lot of training bad asses but he thinks they're complete pushovers in their personal life. They avoid risk and couldn't make a tough decision if their lives depended on it. He wants to change that. Training T Nation June 2