Imagine a scenario for your biceps routine in which you are limited to how much weight you can use, how many reps you can complete, and how many sets can be included in each workout. You are given an absolute ceiling which you cannot cross. Your growth would halt, right? What possible control would you exert over anything anymore? More than you think, actually. If you want to make it harder, but were limited to fixed inputs on weight, sets and reps, you could actually make the workout tougher by moving through each repetition with a slower tempo. That’s right. When all else is equal, the bodybuilder able to complete the same movement at a slower pace will invariably see better results, as a result of recruiting more muscle fibers.

Limited Weight

Find a weight that allows you to complete 8 to 10 repetitions with very good form. You’ll be stopping at 10 repetitions, no matter how much gas you still have in the tank, so it’s very important to be honest with yourself when training. We’ll be using standard biceps movements such as barbell curls and standing dumbbell curls. Select a few exercises you are comfortable with, and stick with them. The weight will remain the same for at least 4 weeks.

Limited Sets

You will only be completing 12 sets total for biceps. This can be three sets of 4 exercises, or four sets of 3 exercises. Use your own discretion based upon the equipment you have available and which movements most effectively target your biceps. You know what movements make you grow – use them!

Limited Reps

As previously mentioned, you will be prevented from going over 10 repetitions per set. You need to work to make each set of 10 reps harder, therefore, by slowing down your repetition speed. Spend 5 seconds raising the weight, and 3 to 4 seconds lowering it – with no exceptions.

Limited Results?

Over times, preventing yourself from increasing the weight will lead to lesser results. This is why it will become necessary, once you have mastered the art of training slowly, to gradually increase the amount of weight used on each set. You can add 5 or 10 percent to the bar each time. As long as you are able to complete every required repetition with a slow speed, you will see maximum results. If you cheat, you are only cheating yourself.

Training in this manner does require the assumption that you train with near-perfect form with all movements. This should be a given, since you are training with weights and set/rep ranges that are well within your abilities. However, human nature often causes us to choose training methods which can make things too easy. Don’t fall into this trap. At the start of every set, remind yourself that the best results will come from those sets which are the hardest. The hardest sets are those which contain the slowest repetitions with the best form. Can you train that way? Can you quash your need for speed?

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