How to Grow Your Biceps in 10 Minutes (Using Science)

Do this workout that uses only dumbbells to blow up your arms.

Find out how to grow your biceps in 10 minutes using science!

In the realm of fitness, the prospect of achieving substantial bicep growth in just 10 minutes may seem like a fitness fairy tale, but Jeremy Ethier, a seasoned kinesiologist and co-founder of Built With Science, has crafted a workout regimen that promises to turn this aspiration into a potential reality. Boasting an impressive following of 4 million subscribers on his YouTube channel, Ethier has established himself as a reliable authority in the fitness community, offering effective tips supported by robust scientific research.

Ethier’s workout stands out not only for its time efficiency but also for its commitment to delivering tangible results. The routine revolves around three distinct training methods, each strategically designed to maximize the effectiveness of the workout, allowing individuals to achieve notable gains without the need for extended gym sessions. This trifecta of training approaches forms the backbone of Ethier’s program, demonstrating a commitment to optimizing every minute spent in the pursuit of well-defined, beefy biceps.

Ethier’s commitment to research-backed fitness advice adds credibility to his workout routine. The integration of scientific principles and evidence-based strategies further strengthens the claim that, despite its brief duration, this workout is designed to yield substantive results.

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In essence, Ethier’s 10-minute bicep-building routine isn’t just a time-saving shortcut but a carefully crafted synthesis of effective training methods. It not only challenges conventional notions about workout duration but also exemplifies the evolving landscape of fitness, where efficiency and effectiveness coalesce to redefine what is achievable in a short span of time.

How to Grow Your Biceps in 10 Minutes (Using Science)

Method 1 – Rest Pause (2 minutes)

  • Dumbbell Curls 1 set 20 reps

Pick a weight you can handle for 6-8 reps. Execute as many reps as possible with proper form. Once fatigue kicks in, drop the dumbbells, wait 20 seconds, and resume your curls. Repeat until you reach 20 reps.

Method 2 – Compound Set (5 minutes)

  • Spider Curls and Incline Dumbbell Curls 3 sets 8-12 reps

Perform both exercises consecutively without rest. The rationale behind this is the bicep’s dual-headed structure, allowing you to target each head with different movements. Choose a pair of dumbbells that typically suit 10-12 bicep curls and use the same weight for both exercises. For incline dumbbell curls, push until failure, then rest for 1 minute.

Method 3 – Drop Set (1 minute)

  • Hammer Curls 5 drop sets

Select a pair of dumbbells you can handle for 15-20 reps initially. Perform one set to failure with good form, then drop the weight and repeat. Do this for a total of 5 sets, gradually decreasing the weight:

  • 40 pounds – 15 reps
  • 35 pounds – 12 reps
  • 30 pounds – 10 reps
  • 25 pounds – 8 reps
  • 20 pounds – 6 reps

This intense bicep exercise finale will undoubtedly leave you pumped and primed for results.

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Ethier ensures a 1-minute rest between each method, ensuring you wrap up the entire routine in a mere 10 minutes. For a deeper understanding of the science behind these three training methods and the rationale behind specific exercises, check out Jeremy Ethier’s video.

He breaks down the studies that support his choices, providing valuable insights into the efficiency of this time-sensitive bicep-building regimen. Get ready to flex those biceps without spending hours in the gym!

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Here are 5 reasons why people would want to have bigger biceps (and the benefits of it).

1. Aesthetic Appeal and Self-Confidence: One of the primary reasons people aspire to develop bigger biceps is the aesthetic appeal they bring to the physique. Well-defined, muscular arms contribute significantly to an individual’s overall appearance, creating a visually appealing and balanced physique. Bigger biceps, often considered a symbol of strength and fitness, can boost self-confidence and body image, influencing how individuals perceive themselves and how others perceive them.

2. Symbol of Physical Strength: Bigger biceps are commonly associated with physical strength and power. In various cultures and societal contexts, well-developed arm muscles have been symbolic of a person’s capability to handle physical challenges and exert force. Achieving significant bicep growth is not just about appearance but also about embodying a sense of vitality and robust physicality, which can be particularly appealing to those engaged in sports or physical activities.

3. Functional Benefits in Daily Life: Beyond the aesthetic aspect, bigger biceps can offer practical advantages in daily life. Increased arm strength can enhance one’s ability to perform everyday tasks effortlessly, such as lifting, carrying, or pushing objects. This functional strength is not only convenient but also contributes to overall well-being by facilitating an active and independent lifestyle.

4. Athletic Performance and Sports: For athletes, especially those involved in sports requiring upper body strength, bigger biceps can be a performance-enhancing asset. Whether in weightlifting, wrestling, or contact sports, powerful arm muscles play a crucial role in executing various maneuvers and techniques. Strengthening the biceps can contribute to improved athletic performance, providing a competitive edge in specific disciplines.

5. Personal Achievement and Discipline: Embarking on a journey to build bigger biceps often involves commitment, discipline, and hard work. The pursuit of muscle growth becomes a tangible goal that individuals can strive towards, fostering a sense of personal achievement. Overcoming physical challenges in the gym and witnessing the transformation of one’s body can instill a sense of accomplishment and discipline that extends beyond the realm of fitness, positively impacting various aspects of life. In this way, the desire for bigger biceps becomes a catalyst for personal growth and resilience.

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