Time-Volume Training is one of my most powerful muscle-building techniques...and it's also one of the simplest.
Time-Volume Training is a variation of density training, where the focus is on performing more work within a set block of time. This density increase in workload is a very effective form of overload, especially if you an older training or don't have heavy weights to work with.
The basic version of this style of training is to set a block of time (e.g. 15 minutes) then use 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..and so on, increasing rest periods as needed instead of reducing weight.
That's it!
THIS version of Time-Volume Training is going 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 Curl, 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 a strong contraction all the way through the range of motion.
How much weight to use:
Select weights for both exercises that you could EASILY do 10 reps with on a regular set with perfect form. You may even want to start a bit lighter than that, the first time you do this.
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 and you'll likely need to start bumping your rest periods very quickly.
We want to use STRICT form on these two movements. The biceps grow best via tension and contraction and NOT heaving up the weights.
You'll start by doing 3 reps of Incline Dumbbell 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 Dumbbell Curls from now on, no matter what program or method you're using.
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...just 65 lbs total, including weight. Use a CONTROLLED movement...no 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 back to the Incline Curls.
Increase Rest Periods As Needed
If you get to the point where you can't get 3 quality reps with either of the exercises, then start to take 20 seconds rest between each set of 3 reps 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 or break form to use momentum, 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 10 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 without trashing the nervous system.
You can also build serious bicep size with this non-stop curls and chins superset.
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Want to build muscle without trashing your body with non-stop high-intensity workouts? Time-Volume Training can "sneak" up to 5 lbs of muscle on you in just a few weeks with a unique, volume-based approach.
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