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Bicep Workout Success Tips
Everybody wants to believe that there is some sort of ideal bicep workout that's guaranteed to help them build muscle mass and increase the size of their arms, the truth is that the idea of the single best bicep workout for everyone is a myth. Everybody has a body that responds differently and because of this, muscle growth is stimulated for everybody by different things. While one particular bicep workout may make my arms explode with new muscle mass, that doesn't necessarily mean that it's guaranteed to help you build up your biceps. That said, there are a few growth stimulating exercises that you should include in your bicep workouts if you really want to force your biceps to grow.
Let's face it, a pair of thick sleeve stretching biceps can be very impressive, but forcing your arms to grow can be a lot harder than most people realize. While the common 6 sets of 5 reps of ez bar curls is fine for beginners and even some intermediate trainers, you've got to learn how to take your bicep workouts up a notch if you really want to build bigger arms.
Here are a few bicep training tips that have helped me to pack on over 3 inches to my biceps over the years. Each of these workout tips is tried and true in the trenches and I guarantee that they'll help you build bigger arms. Read through each of these tips and start implementing them one by one - before you know it your arm workouts will be stimulating some serious growth and everyone will be keeping their eyes on your biceps!
1.) The first tip for making your biceps grow may seem like it's completely unrelated to the process of training your biceps, but it's vital to your success. If you're serious about building bigger arms, then you need to make sure that you're performing heavy dead-lifts to failure 1 time each week. I'm not sure why this works but, I think it has something to do with the amount of growth hormone and testosterone that are released in your body when you perform heavy squats to failure. But trust me when I say it's very effective for increasing the size of your biceps and triceps. Without even training my biceps directly, I've personally noticed an increase in the size of my arms by 1" - 2" simply making an effort to sell out on my squats!
2.) Make sure that your bicep workouts are designed around the most effective growth inducing muscle building exercises. If you don't build your bicep workouts around the right exercises, you won't be able to stimulate growth in your arms ...simple stuff. Stick with the bicep exercises that allow you to train with heavy weights through a complete range of motion.
The Most Effective Bicep Exercises
Hammer Curl
Dumbbell Incline Curl
Barbell Curl
EZ Bar Curl
Alternating Dumbbell Curl
These simple bicep exercises allow me to train my arms hard with heavy weights. If you focus your efforts on training with heavy weights in a consistent manner, then your arms will grow!
3.) Keep the exercises in your bicep workout in the 6 - 8 repetition range. 6 -8 reps is in the accepted "muscle building" rep range, but closer to the lower side. This rep range will allow you to train as heavily as possible while still ensuring that you're stimulating muscle growth. Whenever I perform bicep workouts built around this rep range, I almost always see dramatic results.
4.) Structure your bicep workout so that you perform only 2 - 5 sets of 1 or 2 exercises max. This will force you to keep your workout to as reasonable amount of time while making sure that your arms get the work they need to lay down new muscle mass. Also make sure to rest for 2 - 3 minutes between sets so that your arms are totally recovered for the next set.
5.) Perform Your bicep workout only once each week. If you insist on training your arms more frequently than this you're going to have a really hard time gaining any muscle in your arms. While you can get away with it for awhile, but eventually you're going to hit a wall and actually start losing size and strength in your biceps. Instead of taking the volume approach to your bicep workouts, focus on making each workout as intense and gut busting as possible - this is the key to forcing your muscle to grow. Get into the gym, get through your workout then get out of the gym as quickly as possible so that you can focus on feeding your body the nutrients that it needs to build muscle mass.
If you take these simple, yet effective bicep workout tips to heart and put them to use, your arms will start to grow. While pretty simple, this advice will literally force your biceps to grow.
Let's face it, a pair of thick sleeve stretching biceps can be very impressive, but forcing your arms to grow can be a lot harder than most people realize. While the common 6 sets of 5 reps of ez bar curls is fine for beginners and even some intermediate trainers, you've got to learn how to take your bicep workouts up a notch if you really want to build bigger arms.
Here are a few bicep training tips that have helped me to pack on over 3 inches to my biceps over the years. Each of these workout tips is tried and true in the trenches and I guarantee that they'll help you build bigger arms. Read through each of these tips and start implementing them one by one - before you know it your arm workouts will be stimulating some serious growth and everyone will be keeping their eyes on your biceps!
1.) The first tip for making your biceps grow may seem like it's completely unrelated to the process of training your biceps, but it's vital to your success. If you're serious about building bigger arms, then you need to make sure that you're performing heavy dead-lifts to failure 1 time each week. I'm not sure why this works but, I think it has something to do with the amount of growth hormone and testosterone that are released in your body when you perform heavy squats to failure. But trust me when I say it's very effective for increasing the size of your biceps and triceps. Without even training my biceps directly, I've personally noticed an increase in the size of my arms by 1" - 2" simply making an effort to sell out on my squats!
2.) Make sure that your bicep workouts are designed around the most effective growth inducing muscle building exercises. If you don't build your bicep workouts around the right exercises, you won't be able to stimulate growth in your arms ...simple stuff. Stick with the bicep exercises that allow you to train with heavy weights through a complete range of motion.
The Most Effective Bicep Exercises
Hammer Curl
Dumbbell Incline Curl
Barbell Curl
EZ Bar Curl
Alternating Dumbbell Curl
These simple bicep exercises allow me to train my arms hard with heavy weights. If you focus your efforts on training with heavy weights in a consistent manner, then your arms will grow!
3.) Keep the exercises in your bicep workout in the 6 - 8 repetition range. 6 -8 reps is in the accepted "muscle building" rep range, but closer to the lower side. This rep range will allow you to train as heavily as possible while still ensuring that you're stimulating muscle growth. Whenever I perform bicep workouts built around this rep range, I almost always see dramatic results.
4.) Structure your bicep workout so that you perform only 2 - 5 sets of 1 or 2 exercises max. This will force you to keep your workout to as reasonable amount of time while making sure that your arms get the work they need to lay down new muscle mass. Also make sure to rest for 2 - 3 minutes between sets so that your arms are totally recovered for the next set.
5.) Perform Your bicep workout only once each week. If you insist on training your arms more frequently than this you're going to have a really hard time gaining any muscle in your arms. While you can get away with it for awhile, but eventually you're going to hit a wall and actually start losing size and strength in your biceps. Instead of taking the volume approach to your bicep workouts, focus on making each workout as intense and gut busting as possible - this is the key to forcing your muscle to grow. Get into the gym, get through your workout then get out of the gym as quickly as possible so that you can focus on feeding your body the nutrients that it needs to build muscle mass.
If you take these simple, yet effective bicep workout tips to heart and put them to use, your arms will start to grow. While pretty simple, this advice will literally force your biceps to grow.