Everybody wants to believe that there is some type of most effective bicep workout that's guaranteed to help them gain muscle mass in their arms, the truth of the matter is that the idea of the single best bicep workout for everyone is a myth. Everyone’s body is different and because of this, muscle growth is stimulated for everybody by different forms of stimulation. Even though one particular bicep workout may make my arms explode with new muscle mass, that doesn't mean that it's guaranteed to help you increase the size of your arms. That said, there are a few growth stimulating exercises that you should include in your workouts if you really want to force your biceps to grow.
Let's face it, nothing is more impressive than a pair of thick sleeve stretching biceps, but forcing your arms to grow can be more difficult than most guys realize. While the common 6 sets of 5 reps of barbell curls is fine for beginner and intermediate level trainers, you've got to learn how to take your biceps training days up a notch if you really want to build big arms.
Listed below are a few bicep workout tips that have helped me to pack on over 4 inches to my arms over the years. Each of these biceps workout tips is battle tested in the real world and I guarantee that they'll help you build more eye-catching biceps. Read through each of them and start implementing them one by one - before you know it your arm workouts will be stimulating some serious growth and everyone will be noticing 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 important to your success. If you're serious about forcing your arms to grow, then you need to make sure that you're performing heavy deadlifts to failure One time each week. I'm not completely sure why this works but, I think it has something to do with the amount of testosterone and growth hormone that are released in your body when you perform heavy dead-lifts to failure. But rest assured it's extremely 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 created around the most effective growth stimulating muscle building exercises. If you don't piece together your workouts around the right exercises, your biceps will not get any bigger - basic stuff. Stick with the exercises that allow you to train "hard and heavy" through a complete range of motion.
The Most Effective Bicep Exercises
Dumbbell Incline Curl
Cable Curls
Preacher Curl
Dumbbell Preacher Curl
A bunch of my personal bicep workouts start with either ez bar curls or barbell curls. These simple bicep exercises allow me to use heavy weights to blast my arms. If you focus your efforts on training with heavy weights in a consistent manner, then your arms will grow!
3.) Perform each set of your bicep workout in the 6 - 8 repetition range. This is within the commonly accepted "muscle building" repetition 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.) Design your bicep workout so that you perform only 2-4 sets of 2 exercises max. This will force you to keep your workout duration reasonable and under 1 hour while making sure that your biceps get the work they need to grow. 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 just feel like you have to train your biceps more often than this you're going to have a hard time building 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 strength and size in your biceps. Instead of taking the volume approach to your bicep workouts, focus on making each workout as effective as possible - this is the key to stimulating muscle growth. Get in to the gym, get through your workout then get out as quickly as possible so that you can focus on feeding your body the nutrients that it needs to gain muscle mass.
Take these simple bicep workout tips and run with them...Your arms will start to grow quickly. I know that this advice seems too basic to work, but it's extremely effective for building big biceps quickly.
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