Biceps Workout: The 5-10-20 Protocol

Build Big Arms Like This

Got hard-to-grow biceps? Use the clever and challenging 5-10-20 protocol in your next biceps workout and try not to cry.

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.

It is VERY similar to this protocol…

Similar yes, but I do like the idea of reducing the reps slightly as Gareth has done with regards to trying to maximize both mechanical tension & metabolic stress while keeping muscle damage at bay (too much muscle damage can negatively impact hypertrophic response.)

Couldn’t have said it better!

(Either that or I just prefer counting in multiples of 5😂).