Samuel says that means making sure you attack each hold with the dumbbell fully parallel to the ground, a position that forces your biceps to activate that much more. Curl both dumbbells up until your forearms are parallel with the ground; pause here for 5 seconds. You'll need a pair of dumbbells to rip through this sequence. Time – Is the period during a set where the working muscle is contracting. For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. It can also work as the biceps portion of a pull workout that included plenty of back work. "The biggest is how it forces curling accountability," he says. STRUT YOUR TUT. Yes, it can be done with dumbbells, if you have a pair at home. Time under tension (TUT) is simply the length of time a muscle is contracting to resist the force of a weight. Start either standing or kneeling, glutes and abs tight, shoulder blades squeezed, dumbbells held at your sides. Time under tension is the time your muscle spends under load during a set. Rest 45 seconds. Total time under tension is the product of your lifting cadence and total reps. For example, your average gym-goer might be using a 1-0-1-0 cadence during a biceps curl: She lowers the weight over one second, doesn't pause at the bottom, raises the weight in one second, … Whereas most people define a set as how many reps are performed, TUT expresses it in terms of how long it takes to complete the set—in other words, how long your muscles were under the tension provided by the resistance you used. Pick a weight that will leave your arms screaming at the end of that 1 minute. Curl up until your forearms are parallel with the ground, focusing on rotating your palms so they face the ceiling. For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. Do 8 biceps curl reps, continuing to focus hard on rotating your palms so they face the ceiling. The entire sequence works, says Samuel, for a few reasons. All you need is something from around the house and a pair of towels. "It's actually harder if you don't use dumbbells," says Samuel, "because the placement of the loads will make it harder to supinate your forearms properly; you'll have to earn that more, torquing and challenging your biceps more. If you slow down each rep so that it takes six seconds, it would take 60 seconds to complete a set of 10 reps. "If you're pushing to really rotate your palms upwards, you'll find it easier to rotate with, say, 25-pound dumbbells. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. "Each hold is a reminder to operate with perfect technique — and you get to carry that good technique into the series of reps. Then it's right back to reinforcing good technique." The general problem with the classic dumbbell biceps curl is this: People cheat on it way too often. Use a heavy enough weight and keep the tension up for almost a minute. But you can also use it to cap off a more aggressive and vicious biceps workout too. TUT is just another way to measure a set. If you do “drop sets” then you are already using this. It has been shown to be very effective! But at-home biceps moves? You definitely have that first thing, too. This means no rep counts! But it can also be done with something else: A pair of towels and a few gallon water jugs. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. For example, if someone were performing a set of bicep curls and it took them 30 seconds to complete the set, they have a total TUT of 30 seconds. Don't have dumbbells? If you want to try an even more dedicated routine, consider Eb's New Rules of Muscle program. "A load doesn't just need to be dumbbells or kettlebells. This includes the time spent in the concentric (shortening) phase, peak contraction phase, and eccentric (lengthening) phase. We may earn a commission through links on our site. Ask a hundred coaches or bodybuilders for the best way to increase muscle mass … Once all that's done, you eliminate the need to supinate and start in a hammer curl iso-hold, forearms parallel to the ground, then do hammer curl reps. "These hammer curl reps are much easier, especially if you're using water jugs," says Samuel, "but they won't feel that way because you're fatigued by then by time-under-tension.". You start in an iso hold, focusing on supinating, then do biceps curl reps, again focusing on supinating. By Ebenezer Samuel, C.S.C.S. Use an Offset Grip. ", You'll learn that during this Iso-to-Reps Biceps Mayhem. 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