Everybody wants to be toned and have the muscle definition of athletes and the oft-photographed people have, but training to get that muscle tone is not an easy matter. However, despite their interest in training these muscles, not all of them see the results that they might desire. The following article would help you get these results with the proper training:



When large arms are mentions, trained biceps are immediately what people visualise. Though there is some truth that the triceps are also necessary for muscular arms, you would need well developed biceps if you want to receive the best results.

While designing a feasible routine, one of the things it is essential yo understand is the function and working of the muscle that you are training. The biceps, or biceps brachii as it is scientifically known, is an example of a ?two-headed muscle?, that is present in the upper arm. Though it has a large number of functions, two of these ? Flexion and Supination ? are the most important. When you raise your arm, to your shoulder, the action performed is flexion. When you either twist your wrist, or turn your thumbs outwards from your body, your biceps perform supination.

Another small muscle, called the brachialis, that is situated anatomically directly below the biceps. Though not directly connected to the bicep system, it is also important as a brachialis muscle that is untrained is capable of adding nearly an inch or so to the current size of your arm!

We will be describing two routines. Many bodybuilders have been found to continue with a routine even after it has stopped providing an real results. Research has proved that you should spend no more than 4 to 6 weeks of time for a routine before changing, because otherwise you stagnate and don't get any results.

The two routines can be used in either one of these two ways: you could either complete the first routine for 4 to 6 weeks and then shift to the second routine, or you could shuttle between the routines on alternate weeks. For example, you could do routine one on the first week, then routine two on the second and so on. However, either way, it is essential to keep adding weights to these routines with each passing week ? even if the increase in weight is as small as 2 ? lbs ? if you want any growth in the muscles.

Straight Bar (EZ Bar) Curls

This routine has 2 working sets which are done while being seated while keeping your back supported to avoid cheating. This can be done by leaning your back against a surface like a wall. Keeping the back propped up helps because the biceps are responsible for doing the work instead of your back or your legs, which is generally the case if you're not in perfect form.

Incline Dumbbell Curls (Supinate)

This routine is also composed of 2 sets that are performed while facing your palms towards your legs, while you hold the dumbbells in your hands. As you bend yourself upwards, make sure that you turn your thumbs outwards from the body, and while lowering yourself, twist the thumbs inwards again, towards your body.

Cable Curls

This routine is done while you are in a sitting or kneeling position. Use a flat bench and place your arms across it to keep the tension the muscle experiences constant from the start to the finish. This routine also consists of 2 sets.

Do 6 to 8 repeats to failure and extend your sets. You may use r/p, partials and even forced reps, but always get 2 more, irrespective if they are partials or forced. Drop sets, however, may not give any results until you have the necessary resources. However, if you feel that you can do them, then go ahead and do so!