{"id":1724524,"date":"2022-11-04T06:30:04","date_gmt":"2022-11-04T10:30:04","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1724524"},"modified":"2022-11-04T08:49:32","modified_gmt":"2022-11-04T12:49:32","slug":"biceps-workout-the-5-10-20-protocol","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/biceps-workout-the-5-10-20-protocol\/","title":{"rendered":"Biceps Workout: The 5-10-20 Protocol"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"&quot;\"><div class=\"counts mashsbcount\">10<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fbiceps-workout-the-5-10-20-protocol%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1724524&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div class=\"post\" itemprop=\"articleBody\">\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/f3631ec0302139effe4059b50ba0016ed2c85886.jpeg\" data-download-href=\"\/uploads\/short-url\/yJ6o84wAtXiabMBt4RxNZsqsh9k.jpeg?dl=1\" title=\"Biceps-Workout\" rel=\"noopener nofollow ugc\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/f3631ec0302139effe4059b50ba0016ed2c85886_2_690x282.jpeg\" alt=\"Biceps-Workout\" data-base62-sha1=\"yJ6o84wAtXiabMBt4RxNZsqsh9k\" width=\"690\" height=\"282\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/f3631ec0302139effe4059b50ba0016ed2c85886_2_690x282.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/f3631ec0302139effe4059b50ba0016ed2c85886.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/f3631ec0302139effe4059b50ba0016ed2c85886.jpeg 2x\" data-dominant-color=\"333B42\" \/><\/a><\/div>\n<div class=\"onebox lazyYT lazyYT-container\" data-youtube-id=\"VHi5JQPIBpY\" data-youtube-title=\"The 5-10-20 Biceps Workout\" data-parameters=\"feature=oembed&#038;wmode=opaque\">\n  <a href=\"https:\/\/www.youtube.com\/watch?v=VHi5JQPIBpY\" target=\"_blank\" rel=\"noopener nofollow ugc\"><br \/>\n    <img loading=\"lazy\" decoding=\"async\" class=\"ytp-thumbnail-image\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/6b7ad7cbc2923ff661c8ca2df524143d88cb365a.jpeg\" title=\"The 5-10-20 Biceps Workout\" width=\"480\" height=\"360\" alt=\"image\" \/><br \/>\n  <\/a>\n<\/div>\n<h3>\nBuild Big Arms Like This<\/h3>\n<blockquote>\n<p>Got hard-to-grow biceps? Use the clever and challenging 5-10-20 protocol in your next biceps workout and try not to cry.<\/p>\n<\/blockquote>\n<hr \/>\n<h3>\nThe 5-10-20 Biceps Workout<\/h3>\n<p>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.<\/p>\n<p>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.<\/p>\n<p>Basically, it looks like this:<\/p>\n<ul>\n<li>Do a heavy, multi-joint exercise that hits the biceps (5 reps).<\/li>\n<li>Now do a moderate-weight isolation exercise for biceps (10 reps).<\/li>\n<li>Finally, grab a resistance band for one final biceps exercise (20 reps).<\/li>\n<\/ul>\n<p>There are many exercises to choose from, but here\u2019s an example.<\/p>\n<h3>\nSample 5-10-20 Biceps Workout<\/h3>\n<ul>\n<li>A1. Overhand Narrow-Grip Inverted Row<br \/>5 reps with a 4-second eccentric, rest 10-30 seconds.<\/li>\n<li>A2. Zottman Curl<br \/>10 reps with a normal lifting speed, rest 10-30 seconds.<\/li>\n<li>A3. Overhand Band Bicep Curl<br \/>20 reps squeezing hard, 2 minutes rest.<\/li>\n<\/ul>\n<p>Do 2-4 total sets.<\/p>\n<h3>\nThe Details<\/h3>\n<h4>\nStep 1<\/h4>\n<p>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).<\/p>\n<p>Although you\u2019ll be using a relatively heavy multi-joint movement, you\u2019ll 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.<\/p>\n<p>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.<\/p>\n<h4>\nStep 2<\/h4>\n<p>After a 10-30 second rest, move to a moderate-weight exercise with more isolation for a set of 10 reps.<\/p>\n<p><a href=\"https:\/\/www.t-nation.com\/training\/best-dumbbell-exercises-for-biceps\/\" rel=\"noopener nofollow ugc\">Dumbbell curl variations<\/a> 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.<\/p>\n<p>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\u2019re trying to target the most.<\/p>\n<h4>\nStep 3<\/h4>\n<p>After resting 10-30 seconds, transition to a set of resistance band biceps curls.<\/p>\n<p>The band resistance should be strong enough so your final 20 reps are challenging. Since you\u2019ve lifted heavier in the previous exercises, you\u2019ll get a little <a href=\"https:\/\/www.t-nation.com\/training\/performance-enhancement-exercise-workout-plan\/\" rel=\"noopener nofollow ugc\">potentiation<\/a> 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.<\/p>\n<p>That\u2019s one set completed. Take about 2 minutes off to check out your biceps swoliosis, then repeat for 2-4 total sets.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>It is VERY similar to this protocol\u2026<\/p>\n<aside class=\"onebox allowlistedgeneric\" data-onebox-src=\"https:\/\/www.t-nation.com\/training\/poliquin-shock-method-6-12-25\/amp\/\">\n<header class=\"source\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/global.discourse-cdn.com\/tnation\/original\/4X\/d\/a\/5\/da5650e58769cd4096ba5bc53293304f4eb6f4cb.png\" class=\"site-icon\" width=\"48\" height=\"48\" alt=\"image\" \/><\/p>\n<p>      <a href=\"https:\/\/www.t-nation.com\/training\/poliquin-shock-method-6-12-25\/amp\/\" target=\"_blank\" rel=\"noopener nofollow ugc\" title=\"12:00PM - 12 July 2021\">T NATION \u2013 12 Jul 21<\/a><br \/>\n  <\/header>\n<article class=\"onebox-body\">\n<div class=\"aspect-image\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/7e66d174fcb28cfc79abde770f6d225e661a4e79.jpeg\" class=\"thumbnail\" width=\"620\" height=\"349\" alt=\"image\" \/><\/div>\n<h3><a href=\"https:\/\/www.t-nation.com\/training\/poliquin-shock-method-6-12-25\/amp\/\" target=\"_blank\" rel=\"noopener nofollow ugc\">The Poliquin Shock Method<\/a><\/h3>\n<p>Want to burn fat while building muscle? Use the 6-12-25 method. Here&#8217;s what to do.<\/p>\n<p>\n    <span class=\"label1\">Est. reading time: 3 minutes<\/span>\n  <\/p>\n<\/article>\n<\/aside><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>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 &#038; metabolic stress while keeping muscle damage at bay (too much muscle damage can negatively impact hypertrophic response.)<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Couldn\u2019t have said it better!<\/p>\n<p>(Either that or I just prefer counting in multiples of 5\ud83d\ude02).<\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>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<\/p>\n","protected":false},"author":1,"featured_media":1724527,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[],"class_list":["post-1724524","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1724524","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1724524"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1724524\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1724527"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1724524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1724524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1724524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}