The craze with building big biceps is unbelievable. I see so many guys going to the gym everyday, and doing endless amount of bicep work, all kinds of curls, barbell curls, biceps curls, dumbbell curls, concentration curls. The tragic thing is these guys rarely work any other muscle at all, and after a few months, they look the same, they don't look any bigger, and their biceps stay the same size. bicep workout

I've gotten so many e-mails of people not seeing progress with their biceps so I decided to make a post giving tips on how to build big biceps. Everybody wants to have 'big guns' .

1. Don't train your biceps too much, your biceps are one of the smallest muscles in the body, and they require little training, this is the most common mistake that most trainees do. Don't work your biceps more than 2 times a week. Don't do too many sets for the biceps, 3 exercises with 3 sets each is sufficient and even more than sufficient in order to build big biceps, so don't do more than that in a single workout session.

2. Do the biceps exercises with strict form. Don't cheat, leave your ego at the door. Don't jerk nor swing the weight, lift it in a controlled movement. You're not cool if you put a lot of weight and you're swinging your whole body like you're doing some crazy dance , you're not gonna impress the cute cardio bunny by doing that, in the contrary, you're gonna get ridiculed for what you're doing.
Strict form builds big biceps, it's okay to cheat a bit on the last rep or two, but the majority of the reps need to be done with strict form in order to build big biceps.

3.Work in the 6-12 rep range, it is proven to be most effective for putting mass in most people, although there are some rare exceptions.

4.The biceps tend to easily adapt to training routines, change your workout routine every 4-6 weeks, alternate the exercises you're doing.

5.If you're not finding success with your normal biceps workout, Try working your back and your biceps in the same day. First work you back with heavy compound movements like deadlift, pull-up, rows, close-grip chin ups, and at the end add 2 isolation biceps exercises (3 sets each) to your workout. This way you exhaust your biceps indirectly by doing some compound exercises for your back, and then hit it directly with isolation exercises. This builds big biceps. Look at the powerlifters, they do tons of deadlifts, squats, pull ups, chin ups, they NEVER do any curls or isolation exercises for the biceps, and they've all got huge arms.

6.Concentrate on the eccentric movement, the eccentric (negative) movement is the movement done when you're lowering the weight, from the end point of the movement to the starting movement. It's not just important to lift the weight, but the manner in which you lower the weight back to the starting position is also important and very often overlooked. Lower the weight in a controlled fashion and concentrate on your biceps while doing so. Most trainees neglect the negative portion of the movement and just drop the weight down as fast as possible.

7. I've found the following biceps exercises to be effective for building big biceps : close grip chin-up (compound exercise) , barbell curl, dumbbell curl, incline dumbbell curl, hammer curl.
Try to squeeze in a couple of those in your routine.

8. Try to squeeze hard at the top of the movement, squeeze / flex your biceps at the top of the movement, it works the biceps more thoroughly and puts more strain on it, which results with more size on the biceps.

9. Rest one minute between sets. One minute rest is sufficient when working the biceps. Giving only a minute rest between sets doesn't let the biceps cool off, so you're fatiguing them more with each following set that is done. The 1 minute rest between sets also seems to produce a great pump in the biceps, which is ultimate feeling of satisfaction.

10. When doing barbell exercises try gripping the bar with the thumb under the bar. You normally wrap the thumb over the top of the bar, this time put it underneath the bar. Experiment a bit with this kind of grip, it tends to give out a better isolation in some cases, and a greater overall feel in the biceps when the biceps is worked.