How To Design A Killer Bicep Workout - By: Nick Andrade

Everybody wants to believe that there is some form of most effective bicep workout that is guaranteed to help pack on 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 ,because of this, muscle growth is stimulated for everybody by different things. Even though one particular bicep workout may work well for me, that doesn't mean that it's guaranteed to help you increase the size of your arms. With that out of the way, there are a few biceps exercises that you should include in your bicep 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 making your arms grow can be a lot more complicated than most people realize. While the common 2 sets of 5 reps of preacher curls is fine for beginners and even some intermediate trainers, you've got to learn how to take your bicep workouts up a notch if you really want to build bigger arms.

Here are a few bicep workout tips that have helped me to pack on over 4 inches to my biceps 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 arms. Read through each of these tips and start implementing them one by one - before you know it your bicep workouts will be stimulating some serious growth 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 biceps, but it's critical to your success. If you're serious about building bigger arms, then you need to make sure that you're performing heavy barbell squats to failure One time each week. I'm not 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 squats to failure. But trust me when I say 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 squatting...while not even training by biceps at all!

2.) Also make sure that your bicep workouts are designed around the most effective growth stimulating free weights exercises. If you don't piece together your bicep workouts around the right exercises, you won't be able to stimulate growth in your arms - basic stuff. Stick with the biceps exercises that allow you to train with heavy weights through a complete range of motion.

The Best Bicep Exercises

Barbell Curl
EZ Bar Curl
Alternating Dumbbell Curl

Almost all of my personal bicep workouts start with either ez bar curls or barbell curls. These basic 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.) Keep the exercises in 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 stimulate as much muscle growth as possible by pounding your biceps with heavy weights. Whenever I perform bicep workouts built around this rep range, I almost always see dramatic results.

4.) Design your bicep workouts so that you perform only 2 - 5 sets of 1 or 2 arm exercises max. This will allow you to keep your workout to as reasonable amount of time while making sure that your biceps get the work they need to lay down new muscle mass. Also make sure to rest for 1.5 - 2.5 minutes between sets so that your biceps are completely recovered for the next set.

5.) Perform Your bicep workout only 1 time each week. If you insist on training your arms more frequently 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 arms. Instead of taking the high volume approach to your biceps 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 of the gym as quickly as possible so that you can focus on feeding your body the nutrients that it needs to build muscle mass.

If you take these simple, yet effective bicep workout tips to heart and put them to use, your arms will start to grow. While pretty simple, this advice will literally force your biceps to grow.

About the Author

Did you like the quick bicep workout advice listed in this article? If so you'll love the killer muscle building workouts found in Nick's Muscle Mass Advantage training program. Learn how to build muscle mass naturally today!

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