Uploaded June 2026 | Updated September 2026, 2 weeks ago
My 1 Rep Bicep-Building Shortcut... if you want to build BIG biceps, you should DEFINITELY use this.
I used this regularly in my first few years of training to build bicep mass.
It's super simple and based on high-frequency training with progressive resistance.
You're going to do a flexed arm hang... ONE set of ONE rep/hold at the very end of EVERY single workout that you do.
It should be the last thing you do in the workout at the end of EVERY workout, no matter what you worked (even if it's legs or even arms).
That's it.
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Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
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It should be the last thing you do in the workout at the end of EVERY workout, no matter what you worked (even if it's legs or even arms).
That's it.
The power is in that simplicity.
You're just holding the very top position of the chin-up... biceps fully contracted and face right up on the bar... for as long as you can.
When you can't hold at the top, then you're ALSO going to FIGHT the negative all the way down until your arms are fully extended.
And by fight, I don't mean control the descent... I mean try as hard as you can to keep pulling yourself UP as gravity bears you down.
THAT is a real negative and it's a KEY part of this method, so make sure you do it.
If you want to work on grip strength, too, you can then dead hang until you can't hold your grip anymore, but that's optional.
In terms of loading, the first time you do this, start with just bodyweight to get an idea of how long you can hold.
If you can't hold at the top for more than 30 seconds, stay with bodyweight until you can.
If you can hold at the top for MORE than 30 seconds on this first test, next time add weight on a dip belt (if you can hold between 30 and 60 seconds, start with 5 or 10 lbs...if you can hold more than 60 seconds, go with 25 lbs).
There will be days where you're able to hold longer than others. Do it even if your biceps are sore...just keep the habit.
Keep progressing the weight as you EARN the right to do so (min 30 second hold to go up 5 lbs next time).
Give this at least 4-6 weeks of consistent effort and your biceps will GROW.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
My 1 Rep Bicep-Building Shortcut... if you want to build BIG biceps, you should DEFINITELY use this.
I used this regularly in my first few years of training to build bicep mass.
It's super simple and based on high-frequency training with progressive resistance.
You're going to do a flexed arm hang... ONE set of ONE rep/hold at the very end of EVERY single workout that you do.
It should be the last thing you do in the workout at the end of EVERY workout, no matter what you worked (even if it's legs or even arms).
That's it.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
It should be the last thing you do in the workout at the end of EVERY workout, no matter what you worked (even if it's legs or even arms).
That's it.
The power is in that simplicity.
You're just holding the very top position of the chin-up... biceps fully contracted and face right up on the bar... for as long as you can.
When you can't hold at the top, then you're ALSO going to FIGHT the negative all the way down until your arms are fully extended.
And by fight, I don't mean control the descent... I mean try as hard as you can to keep pulling yourself UP as gravity bears you down.
THAT is a real negative and it's a KEY part of this method, so make sure you do it.
If you want to work on grip strength, too, you can then dead hang until you can't hold your grip anymore, but that's optional.
In terms of loading, the first time you do this, start with just bodyweight to get an idea of how long you can hold.
If you can't hold at the top for more than 30 seconds, stay with bodyweight until you can.
If you can hold at the top for MORE than 30 seconds on this first test, next time add weight on a dip belt (if you can hold between 30 and 60 seconds, start with 5 or 10 lbs...if you can hold more than 60 seconds, go with 25 lbs).
There will be days where you're able to hold longer than others. Do it even if your biceps are sore...just keep the habit.
Keep progressing the weight as you EARN the right to do so (min 30 second hold to go up 5 lbs next time).
Give this at least 4-6 weeks of consistent effort and your biceps will GROW.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
