The Ultimate Bicep Workout

Everybody wants to believe that there is some form of most effective bicep workout that's guaranteed to help them build muscle mass and increase the size of their arms, the truth of the matter is that there is no such thing as the best bicep workout for everybody. Everyones body is different and because of this, muscle growth occurs 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 bicep exercises that you should include in your arm routines 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 more difficult than most people realize. While the common 5 sets of 5 reps of cable curls is fine for beginner and intermediate level trainers, you've got to learn how to take your bicep workouts up a notch if you really want to build big biceps.

 Listed below are a few bicep training tips that have helped me to pack on over 4 inches to my biceps over the years. Each of these bicep workout tips is battle tested in the real world 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 forcing your body to build some serious muscle mass and everyone will be keeping their eyes on your arms!

 1.) My first tip for making your biceps grow may seem like it's completely unrelated to the process of training your arms, but it's vital to your success. If you're serious about forcing your arms to grow, then you need to make sure that you're performing heavy dead-lifts to failure 1 time each week. I'm not completely 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 or deadlifts to failure. But rest assured it's very effective for increasing the size of your biceps and triceps. In the past I've experienced an increase in the size of my biceps and triceps by 1.5" - 2" inches by really focusing in on my heavy deadlifting...while not even training by biceps at all!

 2.) Make sure that your arm workouts are put together around the most effective growth stimulating free weights exercises. If you don't build your workouts around the right exercises, you won't be able to stimulate growth in your arms - pretty simple stuff. Stick with the biceps exercises that allow you to train "hard and heavy" through a complete range of motion.

 The Best Bicep Exercises: Barbell Curl, EZ Bar Curl, Alternating Dumbbell Curl, Hammer Curl

 Over 90% of my personal bicep workouts start with either alternating dumbbell curls or barbell curls. These simple bicep exercises allow me to use heavy weights to blast my arms. If you consistently pound your biceps with heavy weights, they'll have no choice but to respond by getting bigger and stronger!

 3.) Perform each set of 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 stimulate as much muscle growth as possible by pounding your biceps with heavy weights. Whenever I perform arm workouts in the 6 - 8 rep range, my biceps explode.

 4.) Design your bicep workout so that you perform only 2 - 6 sets of 1 or 2 arm exercises max. This will allow you to keep your workout to as reasonable amount of time while ensuring that your biceps get the work they need to grow. Also make sure to rest for 1.5 - 2.5 minutes between sets so that your arms are totally recovered for the next set.

 5.) Hit the gym to blast through your bicep workout only 1 time each week. If you just feel like you have to train your biceps more often 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 arms. 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 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 bulging biceps quickly.