Build Massive Biceps In 3 Simple Steps

Building a set of monster biceps sounds simple enough in theory, but like a lot of things, when it actually comes down to getting the job done, it can be a real challenge.

In the following article, Jeff Anderson explains that performing your biceps exercises with the correct frequency, intensity and form is crucial to your success, and must be incorporated into your arm routine if you want to see some serious results.

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STEP #1: TUNE IN TO THE BICEPS “FREQUENCY”

Since the biceps are used heavily during your back routine and other compound exercises, they are very susceptible to overtraining.

As you probably know by now, muscle tissue grows only when you are at rest, and not while you are training.  The bottom line is that if you train them multiple times each week, you may be setting yourself up for disaster.

In this case, the "high volume" training crowd will lose every time!  Aim for only one bicep workout each week to ensure they receive the recovery time the need to grow big. 

STEP #2: UPGRADE YOUR RANGE OF MOTION

When it comes to packing on slabs of muscle on your biceps, you have to exhaust as many muscle fibers as humanly possible.  The only way that this can be accomplished is to perform each repetition with a full range of motion.  

Every single rep should start with your arm fully extended.  One way to insure that you aren't cheating is to flex your triceps for a split second when the barbell (or dumbbells) is at the bottom of the R.O.M.  This way you'll know that you are starting each repetition in the correct position.

STEP #3: SQUEEZE PLEASE

In order to grow monster biceps, you need to get them accustomed to being larger.

Here's how this can be accomplished…

At the top of the range of motion when you can not move the weight any further, squeeze the muscle as hard as you can for one or two seconds.  Since the initial curling movement will force your muscles to contract, this final squeeze will help create a "pump" in the bicep, by forcing lactic acid and blood into the muscle. 

Ultimately the muscle cells will respond by thickening, and the number of capillaries will increase in both number and size to accommodate more blood.

PUTTING IT ALL TOGETHER:

There it is... The blue print to a set of stellar biceps.  That's the easy part.  Now comes the hard part...  and no the hard part isn't actually performing the exercise.

For many of you, the hardest part will be having to decreasing the amount of weight you are using for your biceps exercises.  In most cases, the amount of weight you have been using is probably too heavy and is for "show".  I know, it makes you feel like a big man! 

Ultimately however, you are only cheating yourself.  Lowering the weight and adding these three elements to your training program will more than make up for your initially bruised ego.