Everyone seems to be surfing the web for the hardest bicep workout to help them build bigger arms as fast as possible. While there are a bunch of decent bicep routines on the internet, I really feel that it's important to prioritize your biceps training appropriately. While it's important that you learn how to train your biceps in the right manner, you really shouldn't spend too much of your weight training time focusing on a small muscle group like your arms. If you focus too much on training your biceps, 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!
In comparison to the bigger muscle groups on your body, the muscles in your biceps are tiny. True there is no other body part 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 devote too much time to working on their arms and too little time training the bigger muscle groups on their bodies.
If you really want to build bigger arms, then you need to prioritize your training in the following order (or at least somewhat close to this). First off target the bigger muscle groups on your body and work your way down the list.
Start by focusing on...
Legs - (quads/glutes)
Back - (lats)
Shoulders - (delts)
Triceps
Biceps
Chest - (pecs)
Calves
You will need to devote a bunch of energy to hitting the larger muscles 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 without direct training due to the amount of muscle building hormones released by your body when you perform heavy training sets for the bigger muscle groups on your body. By focusing on the larger muscle groups first and making them the focus in your workouts, you will begin to see an increase in the size and strength of your arms.
Also keep in mind that when you perform many of the "pulling" exercises that are target to your lats, you will be activating and in turn working your arms (usually with a much heavier weight than you otherwise would), so make sure to space your bicep and back workouts a minimum of a day apart.
Once you've got your muscle building program constructed properly and everything is in balance. Then you'll want to move forward and start incorporating a few basic yet effective bicep workouts. Again, don't make the mistake that nearly 90% of all guys in the gym make and train your arms non stop not only is it a bad idea, but it's also counterproductive to your goal of building bigger arms.
In order to build bigger biceps, you need to cut down your arm workouts to 1 arm workout per week. That's all you need to do to make your biceps grow! If you try to hit your biceps hard and heavy any more than this, they will begin to shrink so make it a point 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 bicep workout that will help you pack on some size on your arms quickly without taking up too much of your time in the gym.
Start out with a few minutes of moderate to light intensity cardio. I usually do 5 -10 minutes of light walking. Followed by a full body flex routine. A lot of guys only stretch out the muscle groups that they train each day I really like to stretch out the all of my muscles 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.
Awesome Bicep Workout
First Warm Up Set:
Bicep Exercise: DB Curl 1 set x 10 reps
Choose a weight that gives you the ability to move the weight quickly through a full range of motion. I typically begin with 20 lb dumbbells.
Warm-Up Set 2:
Bicep Exercise: Alternating Dumbbell Curl 1 set x 8 repetitions
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 40 lb dumbbells here.
Rest for 1.5 minutes
Third Warm Up Set:
Exercise: Alternating Dumbbell Curl 1 set x 6 reps
*Perform this warm-up set with a weight that you can move though the full range of motion easily and under control, however this time begin to up the ante a bit. the goal is to complete 6 repetitions with a weight that is getting closer to your training weight, but light enough so that it doesn't make your biceps tired before the workout even begins. I typically move up to 50 lb dumbbells for this warm-up set.
Now rest for 2 minutes
Keep in mind that 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 tendons and ligaments. That's the only goal of the warm-up sets. Make sure that you do not prematurely fatigue your biceps muscles during the warm up sets by either using weights that are too heavy or by shortening the rest intervals. If you do this your biceps workout will be far less effective and as a result you will not be able to stimulate as much muscle growth as you otherwise would!
Now we'll jump into the actual training sets for the arm workout.
Bicep Exercise #1: DB Curl
After completing your bicep workout warm-up...
*Perform 2 sets x 6-8 repetitions
**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 3 minutes between sets
Exercise #2: Incline DB Curls
*Perform 2 sets x 6-8 reps
Again make sure to use a training weight that allows you to complete the exercise with decent form, 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 try to use a weight that is too heavy, you'll wind up injuring yourself and if you use a weight that's too light you wont stimulate any growth.
When it comes to making your arms grow, that's really 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 will gain muscle mass quickly and your biceps will get bigger!
