Best Bicep Workouts

Biceps are one of those muscles that everyone is a fan of. When someone asks you to show off your muscles, chances are the first thing you flex is your biceps. Having a big solid pair of arms, is almost every mans desire to have and women just love touching them.

The best bicep exercises are the drag curl, the barbell curl, alternate curls, preacher curls and concentration curls. Using these bicep exercises, and using the following principles I shall outline you can get big strong arms that anyone would be proud of.

To gain size on your biceps, the key is cumulative fatigue. For any muscle to grow larger, you need to break down the muscle fibres so they come back stronger ready for next time. This is an adaptation process.

To fatigue the muscles, you should perform high volume training in a rep range of 6-15 reps. Training for the pump is what will fatigue your biceps and make them grow bigger.

Note:This type of training will target mainly sarcoplasmic growth, which is just fluid entering the muscle, making it bigger but not necessarily harder.

Make sure you are warmed up first by doing lighter sets of a bicep exercise.

Drag Curl

First we are going to start out heavy working in the lower rep ranges using drag curls. We are going to do 4 sets, so select a weight you can do 6 on. Lower the weight and do 8, lower the weight and do 10 and then 12.

Barbell Curls

Again we are going to do 4 sets. Select a weight you can do 15 on and do 15 reps. Make the weight heavier and do 12, do the same again for 10 reps and then 8 reps.

Concentration curls

This is the last exercise, and by now your biceps should be really feeling it. Select a weight, and try to knock out 15 reps for 2 sets. Make sure you use perfect form and don't use your back at all.

In subsequent workouts, feel free to add sets if you feel your growth is lagging. Do this workout for only 2 months before switching to the bicep workout for tone for a month until you have the desired size for your arms.

What a lot of people get confused about when toning up is they think they should perform light weights and lots of reps. It is actually the other way round. Train for strength, and keep your body fat low, and your muscles will appear even more dense.

Volume doesn't need to be high in this workout, so you can simply select an exercise such as the preacher curl, drag curl, barbell curl or alternate curl. Then simply perform 5 sets of these, resting about 2-3 minutes between each set. Avoid failure on each set, and shoot for 2-5 reps. Click on bicep workouts to learn a great maintenance routine once you have your desired bicep size and tone.