In this video, I have James Toups demonstrating a drop set variation we use to end an arm workout. I do not recommend doing this at the beginning of the workout. I call it a finisher and labeled it as such because it is used at the very end of your arm workout. Typically, we train back and perform a couple of movements for the biceps.
As much as I enjoy demonstrating these, please understand you cannot replace the fundamental movements: squat, bench, and deadlift. Yes, I modify each movement according to the person's body type, but the end goal is to master these lifts. During this process, I specifically change the workout to address weak points to make the individual stronger.
This drop set is simple and effective. It usually takes one set of these to end a bicep workout. As demonstrated in this video, you attach a light band to an EZ curl bar. Step onto the band that is attached to the EZ curl bar. Step out of the safety rack, perform 10 reps. Step off the band, perform another set of 10 reps. Quickly drop the necessary weight off the bar that allows you to complete the final set of 10 reps.
Questions or comments: Gareth@hcpbarbell.com