Workout Wednesday – 28-Method Bicep & Tricep

Today’s workout uses a 28-method training technique. Why? Because today is my 28th birthday!!! It only makes sense, right?!?

I had never used the 28-method before and it was quite difficult! I have mentioned 21s before, where you do 7 half reps from the top, 7 half reps from the bottom, and 7 full reps. Well this is a similar technique, but taken one step further.

You can pick any exercise for 28-method training, but I chose to work biceps and triceps. When I was reading about this technique it said will give you a killer arm-pump and I felt like testing that theory out! Just so you know, it really did. I loved the arm pump.

Now here is the breakdown in terms of reps:

• 7 Regular Reps
• 7 Slow Reps (think 5 count up, 5 count down)
• 7 Half Reps from the Top
• 7 Half Reps from the Bottom

You will perform all 28 reps without rest. Then you will rest 1-2 minutes and repeat the set of 28 reps. You’ll do three sets of each exercise. Needless to say, it is a lot of reps! You’ll lift significantly lighter weights because of the high rep range (you will complete 84 reps per exercise). By the time you finish all three bicep exercises, you’ll have completed 252 reps on your biceps…..and you still have triceps! It is quite taxing on your muscles and you get a great burn in the heart of them muscle. I loved it…lots of blood flow to the muscles creating that great arm pump that I referred to!

To learn  more about 28-method training, check out this article by Cory Gregory “The 28-Method: New Math For Muscle Gains“. Basically, using this technique with higher reps has you wearing down the muscles usually used in a generic bicep curl and needing to recruit other, smaller bicep muscles to come help out.

Barbell Curl

Incline Hammer Curl

Reverse Cable Curl

Seated Tricep Press

Lying EZ Bar Tricep Extension

Tricep Pushdown

Have you tried 28-method training before?!