Time-Volume Training is one of my most powerful training techniques...and it's also one of the SIMPLEST!

The "normal" version of this style of training is to set a block of time (e.g. 10 minutes) then a weight you can get about 10 reps with in a regular set. Now do 3 reps sets with it, taking 10 seconds rest in between sets. When you can no longer get 3 reps, you increase rest to 20 seconds between sets.

That's it!

I've posted a more in-depth look at Time-Volume Training here.

THIS version of Time-Volume Training is doing to be done a little differently. Instead of using just one exercise, we're going to use TWO exercises that target different aspects of the range of motion of your biceps.

The first exercise is the Incline Dumbbell Curls, which focuses on the STRETCH portion of the range of motion. The second exercise is the Standing Barbell Curl. With this one, we want to focus on the peak contraction of the biceps at the top of the curl.

One important point right off the bat...even if you've got really strong biceps, use lighter weights than you think you'll need for these exercises. It will catch up to you and if you go too heavy, there will be a much greater tendency to cheat.

We want to use STRICT form on these two movements.

You'll start by doing 3 reps of Incline DB Curls.



Notice how I'm positioned on the bench...I'm not sitting on the seat. I've actually got my FEET on the seat so that my upper back is hanging over the top edge of the bench. This opens up the rib cage and allows you to get your shoulders back further, which puts GREATER stretch on the biceps at the bottom.

The difference in stretch with this technique is HUGE...and I would absolutely recommend you use it whenever you do Incline DB Curls from now on.

After you've done 3 reps (with that strong stretch focus), set down the dumbbells and go over to your barbell. You get 10 seconds rest and most of that time is going to be taken transitioning between exercises...the rest time starts the moment you set down the dumbbells and ends the moment you pick up the barbell, so don't dawdle.

Now do the Standing Barbell Curl. I've actually got a short "Fat Bar" that I'm using (which is thicker around and great for grip strength). It's just 65 lbs total, including weight. Use a CONTROLLED movement...not swinging the bar up...and hold the contraction at the top for a few seconds to get a strong squeeze.



Once you've done 3 reps, set the bar down and go right back to the Incline Curls.

If you get to the point where you can't get 3 reps with either of the exercises, take 20 seconds rest instead of 10 seconds.

DO NOT push to failure on any sets. If you're on the second rep of a set and you'd have to really push to your limit to get the rep, stop the set and don't do it.

The idea here is to get training volume and workload on the biceps, not punish them with intensity.

I like to hit biceps with a time block of 7 1/2 minutes, but you can opt for shorter or longer, if you like. I'll do 15 minutes blocks for chest, back and legs.

And yes, you CAN absolutely use this technique with other exercises and bodyparts. Here are a few suggestions you can try...(I like to alternate compound and isolation movements with these, even though the bicep combo above is basically two isolation exercises).

Back - chin-ups and dumbbell pullovers
Chest - barbell bench press and dumbbell flyes
Quads - front squats and sissy squats
Shoulders - barbell military press and lateral raises
Triceps - close grip bench press and pushdowns
Calves - standing and seated calf raises
Hamstrings - stiff-legged deadlifts and leg curls

Time-Volume Training is one of my favorite methods for really getting in and targeting the "meat" of a muscle. Your muscles need training volume to grow...and this is one of the most effective ways I've found for doing it while not trashing the nervous system.

Check out the video of this technique in action here...

Enjoy!

Nick Nilsson
The "Mad Scientist of Muscle"