Almost everyone seems to be surfing the web for the hardest bicep workout to help them build bigger arms in less time. We all know that there are a lot of effective bicep workouts on the web, I really feel that it's important to place the right amount of emphasis on your biceps workouts. While it's critical that you learn how to hit your biceps effectively, you really shouldn't spend too much of your weight training time working on a small muscle group like your arms. If you focus too much on training your arms, the rest of your muscle groups will suffer, and even your biceps will be affected negatively by too much attention. Eventually the muscle group that is dominating your attention and time in the gym will begin to actually atrophy and get smaller!
Relative to some of the bigger muscle groups on your body, the muscles in your biceps are tiny. Just because there is no other muscle on your body that will grab the attention of the ladies quite like a bulging pair of biceps, one of the biggest downfalls of most guys is that they spend way too much time training their arms and too little time training the bigger muscle groups on their bodies.
If you really want to build bigger arms, then you've got to piece together your training in the following manner (or at least pretty close to this). First off target the bigger muscles on your body and work your way down the list.
Start out with...
Legs
Back
Chest
Triceps
Shoulders
Biceps
Calves
You will want to devote a bunch of energy to training the bigger muscle groups heavy and hard. What you'll find if you do this is that your smaller muscle groups (like your biceps and triceps), will begin to get bigger incidentally without direct training due to the amount of muscle building hormones released by your body when you work your way through heavy sets for the bigger muscle groups on your body. By focusing on the bigger muscles first and making them the priority in your program, you will begin to notice an increase in the size and strength of your arms.
Also keep in mind that while you do many of the "pulling" exercises that are the focus of your back training, you will be activating and incidentally working your biceps (typically with a much heavier weight than you usually would), so try to split up your back workouts and space them at least a day apart from your bicep workouts.
Now that you've got your bodybuilding program laid out properly and everything is in check. Then you'll want to begin to start working in a few simple yet effective arm workouts. Don't make the mistake that nearly every guy in the gym makes and work your biceps all the time - not only is it a bad idea, but it's also counterproductive to your goal of building bigger arms.
If you want to build bigger arms, you need to pair down your arm workouts to 1 bicep workout per week. That's all you need to do to make your biceps grow! If you blast your biceps with heavy exercises any more than this, they will lose size - so try not to do it!
Now that you understand how to properly prioritize your workouts and how often you need to be hitting your biceps, here's a simple bicep workout that can help you build size on your biceps quickly without taking up a lot of your time to complete.
Start out with a few minutes of light intensity cardio. I usually do 5 -10 minutes of light jogging or walking. Followed by a full body stretch routine. A lot of guys only stretch out the muscle groups that they'll be training for that day - I just like to stretch out the all of my muscle groups each day so that I can prevent any type of injury or undue muscle stiffness. After you get your stretching and warm up in, it's time to jump into the weight lifting warm up sets below.
Simple Bicep Workout
Warm-Up Set 1:
Exercise: Alternating Dumbbell Curl - 1 set x 10 reps
select a training weight that allows you to move the weight quickly through a full range of motion. I typically begin with 10 lb dumbbells.
Warm Up Set #2:
Exercise: Dumbbell Curl - 1 set of 8 reps
Again choose a weight that allows you to move the Dumbbells fairly quickly through a full range of motion, but make sure that it is heavier than what you started with. I like to jump up to 45 lb dumbbells here.
Rest for 1.5 minutes
Warm Up Set #3:
Bicep Exercise: Dumbbell Curl - 1 set of 6 repetitions
*Perform this warm up set with a weight that you can move though the full range of motion easily and under control, but this time begin to up crank up the intensity a bit. Your goal is to complete 6 reps with a weight that is close to your workout weight, but light enough so that it doesn't make your biceps tired before the workout even begins. I usually jump up to 50 lb dumbbells for this warm-up set.
Take a 2 minute rest
Remember the goal of the warm-up sets in this bicep workout is to get the blood flowing through your arms and to warm up your ligaments and tendons. That's the only goal of the warm up sets. Make sure that you do not make your biceps too tired during the warm up sets by either using weights that are too heavy or by shortening the rest intervals. If you do this your arm workout will suffer and as a result you will not be able to generate as much muscle growth as you otherwise would!
Now it's time to jump into the work sets for the arm workout.
Bicep Exercise #1: Alternating Dumbbell Curl
After completing your bicep workout warm-up...
*Perform 2 sets x 6-8 reps
**Make sure to use a weight that you can control for at least 6 quality repetitions, but heavy enough that you can't possibly perform more than 8!
*Rest for 2 - 3 minutes between sets
Exercise #2: - Dumbbell Incline Curls
*Do 2 sets x 6-8 repetitions
Again make sure to use a weight that you can control for at least 6 quality repetitions, but heavy enough that you can't possibly perform more than 8 reps with. that's exactly how to get your biceps to grow. If you train with a weight that's too light, your biceps will not grow and if you train with a weight that's too heavy you're eventually going to hurt yourself.
When it comes to building bigger biceps, that's pretty much all there is to it. Learn how to prioritize your workouts to target the bigger muscle groups on your body first, and then move on to a single but intense bicep workout each week. As long as your muscle gain diet is set up properly and you get enough sleep each night, you'll gain muscle mass quickly and your biceps will increase in size!
Nick Andrade is a certified personal trainer and avid natural bodybuilder who specializes in helping people build muscle mass naturally. Did you enjoy the quick bicep workout outlined in this article? If so you'll love the killer muscle building workouts found in Nick's Muscle Mass Advantage training program. Check it out today and learn how to gain muscle mass fast!
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