Here's a cool method for the biceps that I used this morning. Also works well for the hamstrings.
- 2/1 curl (lift with 2 arms, lower slowly with 1 arm)
- Curl (focus on the squeeze)
- Isometric hold for max time
Works by emphasizing all three types of muscle contraction (eccentric, concentric, isometric). Doing the eccentric first also activates mTOR more which makes the rest of the set more effective to build muscle.