Most peoples' goals when it comes to training bicep muscles is to increase the size while maintaining proper proportion. Increasing the muscle size of the biceps is from training with heavy weights. You can't increase the bicep muscles if you don't force them to grow.



Strive to always add weight or reps to your bicep exercises, without sacrificing form. You still want to train safely.

These additional reps will equate to more muscle growth. So will the increase in poundages. If you can continuously do both, your arms are going to soon pop out of the sleeves of your shirts!

Since there are many different parts that make up the biceps muscles, you want to train each effectively using a balanced approach.

Three exercises for the biceps are sufficient to increase muscle growth and strength.

One of the best exercises for building bigger biceps is the standing alternate dumbbell curl. These allow you to use maximum overload and intensity on the biceps.

When doing these, you want to use good, safe form, but don't be too strict. Allow yourself to sway a little, so you can get some momentum when lifting the weights upward.

If you're too strict, you're going to limit the amount of weight you can lift, so the overload will be less.

Another exercise that's useful for building bigger biceps is the standing barbell curl. Much like the alternate dumbbell curls, these offer the most overload and intensity for the biceps.

The last exercise for the biceps is hammer curls. These actually work both the biceps and the forearms.

With all your bicep exercises, work your arms once a week, using 3 sets of 6 to 10 reps.

Start out light for a warm up and then progressively keep adding weight so you reach muscle failure at 6 to 8 reps on your heavy sets.

You want to strive to stimulate muscle growth, by increasing strength. The more weight your biceps can lift, the more muscle you'll build as a result.

You can use either barbells, dumbbells, or cables when training to build the biceps muscles. They all target the muscles a little differently.

Since the bicep muscles are not a large muscle group, it's easy to overtrain them. So make sure you do just what's necessary for muscle stimulation. Then you need to let them rest and recover in order to gain muscle mass.

Training the biceps too often or doing too many exercises will slow down your results.

So if you're after building bigger biceps muscles, use these techniques in your training and you'll soon start seeing more muscle growth.