Building Biceps

Everyone wants BIG biceps! Biceps are the most prominent muscle on your body and big biceps signifies your strength! When someone asks you to flex, you don't flex your back or forearms you flex your biceps!

The Plan:

Different exercises work different parts of the bicep muscle, some add sheer mass, some help develop a peak and others work on toning and definition. It is recommended that you focus on mass and 1-2 other area for at least 3 weeks before moving on. It is vital that you train hard on your biceps while giving them sufficient rest. This means giving your best during your workout and then giving your biceps a break from weight lifting for 24-48 hours!

Exercises:

It is recommended that you do 3-5 sets of 8 repetitions for 3-4 exercises. For beginners you can raise the repetitions to 10 or 12 to maximize your beginner gains. For those who want really fast results you can raise the total number sets (not repetitions) to around 6-8. NOTE: Do the exercises slowly, 2 counts on the way up and 3 counts on the way down - any faster and gravity and momentum will be doing the work instead of your biceps!

Mass: Lift heavy and concentrate on your biceps while performing the exercises.

1) Barbell Curls
2) Dumbell Curls

Overall Thickness: Concentrate on the lowering the weight twice as slow as the other exercises.

1) Preacher Curls
2) Incline Curls

Inner Thickness: Concentrate on the lowering the weight twice as slow as the other exercises.

1) Hammer Curls
2) Reverse Curls

Outer Thickness: Concentrate on the lowering the weight twice as slow as the other exercises.

1) Concentration Curls
2) Close Grip Barbell Curls

Height: Flex as hard as you can for 1-2 counts at the top of your motion to increase the height of your biceps.

1) Concentration Curls
2) Dumbell Curls

Tone and Definition: Do many different exercises (3 to 4) and mix up your routine every 4 - 6 weeks!

3 VERY important tips!

1) Drink LOTS of water, water gives your muscles a full look!
2) Eat healthy! try to limit junk food to get rid of the excess fat on your biceps to make them even more prominent!
3) Supplement your diet with extra protein to help build muscle at a very rapid pace!
Whey protein, creatine, casein and other products can help grow your biceps like never before or can give an amazing boost if your just starting out! The best place to find these products at low prices at bodybuilding.com!

Be sure to check out my other articles:
http://musclegaugenutritionprotein.blogspot.com/