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	How to Grow your Biceps Fast

Our arms are the most visibly enticing muscle group in the body. Since our childhood days, we have been giving bicep pose. Big arms are very imposing and are very daunting to non-lifters. Whenever you see a big set of arms bulging through a tight fitted shirt, it is a sight to behold.

Like any other muscle groups, few people can easily build up their biceps. This is because most tend to overtrain them. It is the leading cause for many guys’ inability to develop their arms. Many of them spend over an hour simply working out their arms, which is unnecessary.

However the fact is that biceps and triceps are quite a small muscle group. Hence it is not necessary to work them out 2-3 times per week.

Here we outline an effective routine for training the biceps. As with any exercise, what is effective for one person might not work for another. This is not the sole way to build biceps. However it is advisable to use this routine for a month or two to check its effectiveness for you.

First start by warming up your joints and connective tissues properly and then switch over to your working weights. Also the weights used here are just examples. Always use weights that are easy for you, such that you have to struggle to finish your ultimate reps.

First is dumbbell curls for warm ups:

Dumbbell Curls

30 - 40 lb x 15 reps

30 - 40 lb x 15 reps

30 - 40 lb x 15 reps

Remember, while performing dumbbell curls, attempt commencing with your palms inwards (directed towards your external thigh) and while lifting the weight up, supinate (turned out) your wrist such that your palm is directed straight up at the peak of the movement.

After warm up is over, its time to use a curl bar. If you have joint problems or tendinitits, opt for an EZ curl bar to perform your bicep curls.

Barbell or EZ Bar Curls

80 lb x 8 - 10 reps

100 lb x 8 - 10 reps

100 lb x 6 - 10 reps

When doing curls, ensure strict form. The amount of weight used is immaterial. If you're bending your back, flinging the weight up and allowing it to fall down it’s a waste of time and energy and are likely to get injured. Don’t move your shoulders and simply curve your elbows. However it is ok to cheat to some extent on the last reps of your final set.

Once you are at this point your bi's will get nicely pumped. Time to move on to preacher curls. For the uninitiated, preacher curls (Scott curls) are done either seated or standing. Your chest is dug into the back of the preacher curl pad with the peak of the pad pushed inside your armpits. The front of the pad is directed such that the bicep is properly extended.

NB: Avoid stretching your arms totally, while using heavy weights, since it increases the danger of hyper-extending your elbow. To do preacher curl, you can use either a straight bar, an ez-curl bar or dumbbells. Here we are using a bar in place of dumbbells.

Preacher Curls

90 lb x 8 - 10 reps

80 lb x 6 - 10 reps

80 lb x 6 - 8 reps

By now your biceps are burning and totally filled with blood for a full pump. Now let’s move on to concentration curls using dumbbells. Remember here the aim is to strictly concentrate on the bicep and use highest effort by fully contracting the bicep at the peak of the motion. There is no need to use very heavy weight for this purpose. It is advisable to do them seated or standing and switch each arm on every rep. So instead of doing the reps on your right arm and then changing over to your left, try using right/left, right/left etc.

Concentration Dumbbell Curls

50 lb x 10 reps

40 lb x 6 - 10 reps

40 lb x 6 - 10 reps

If you used a lot of intensity and made each and every rep worthwhile, your arms will be fully inflamed and tired by now. Carrying on for more time will in fact be catabolic in the long run but we end up with hammer curls.

Hammer curls are a wonderful and commonly ignored exercise that in fact targets the side of the bicep and to some extent, the brachialis muscle that runs downward from the bicep to the forearm. If you use hammer curls regularly you will be surprised at the difference they make in the general shape and size of your arm.

Remember while performing hammers, you just lift the dumbbell as though lifting a coffee mug (or beer mug!). You begin and end such that your palms face inside.

Hammer Curls

40 lb x 10 - 12 reps

40 lb x 8 - 10 reps

40 lb x 6 - 10 reps

Don’t forget that your biceps are quite smaller than other muscle groups and it is easy to overtrain them. It will not just stop the development but also make you prone to injury. Tendinitis is a normal problem while overtraining biceps, along with joint pain and inflammation. If that happens, apply ice and take some effective Joint Repair supplements.

However the key here is less is more, to see any development.

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