In comparison to many of the bigger muscle groups on your body, the muscles in your arms are tiny. True there is no other muscle on your body that will grab attention quite like a a muscular pair of biceps, one of the biggest downfalls of most guys is that they devote way too much time training their biceps and too little time training the bigger muscle groups on their bodies.  

If you really want to build bigger arms, then you need to prioritize your training in the following manner (or at least pretty close to this). First off target the larger muscles on your body and work your way down the list.  

Start out with…

Legs – (quads/glutes)
Chest – (pecs)
Back – (lats)
Shoulders – (delts)
Triceps
Biceps

You’ll need to devote a bunch of energy to training the bigger muscle groups hard and heavy.  If you do this, what you’ll find is that your smaller muscle groups (like your arms), will begin to get bigger without direct training due to the amount of muscle building hormones released by your body when you work your way through heavy sets for the bigger muscle groups on your body. By focusing on the bigger muscles first and making them the priority in your training program, you’ll begin to notice an increase in the size and strength of your biceps.

Also keep in mind that while you do many of the “pulling” exercises that are the focus of your back training, you will be utilizing and incidentally working your biceps (typically with a heavier weight than you usually would), so make sure to space your bicep and back workouts a minimum of a day apart.

Now that you’ve got your muscle building program constructed properly and everything is in balance.  Then you’ll want to begin to start incorporating a few basic bicep workouts.  Again, don’t make the mistake that nearly 90% of all guys in the gym make and train your arms all the time – it’s counterproductive to your goal of building bigger biceps and it will wear down your arms after too long.

If you want to build bigger arms, you have to pair down your bicep workouts to 1 bicep workout per week.  That’s all the work your biceps really need to grow.  If you try to hit your biceps hard and heavy any more than this, they will begin to lose size – so don’t do it!

Now that you understand how to properly prioritize your workouts and how often you need to be hitting your biceps, here’s a quick bicep workout that will help you build size on your biceps quickly without taking up too much of your time in the gym.  

Start out with a few minutes of moderate intensity cardio.  I usually do 5 -10 minutes of light walking. Followed by a full body stretch routine. A lot of guys only stretch out the muscle groups that they’ll be training for that day – I just like to pay attention the all of my muscle groups each day so that I’m able to prevent any type of injury or undue muscle stiffness.  After you get your stretching and warm up in, it’s time to jump into the weight lifting warm up sets below.

Simple Bicep Workout

Warm-Up Set 1:

Bicep Exercise: Dumbbell Curl – 1 set of 10 repetitions

select a training weight that allows you to move the weight quickly through a full range of motion.  I typically begin with 10 lb dumbbells.

Second Warm Up Set:

Exercise: Alternating DB Curl – 1 set x 8 repetitions

Again choose a weight that allows you to move the Dumbbells fairly quickly through a full range of motion, but make sure that it is heavier than what you started with. I like to jump up to 40 lb dumbbells here.

Rest for 1.5 minutes

Warm-Up Set 3:

Exercise: Dumbbell Curl – 1 set of 6 repetitions

*do this warm-up set with a weight that you can easily move through the complete range of motion and under control, however this time begin to up the ante a bit. Your goal is to perform 6 repetitions with a weight that is close to your workout weight, but light enough so that it doesn’t make your biceps tired before the workout even begins. I usually jump up to 45 lb dumbbells for this warm-up set.

Now rest for 2 minutes

Remember the goal of the warm-up sets in this bicep workout is to simply get the blood pumping through your biceps and to warm up your tendons and ligaments.  That’s really the only goal of the warm-up sets. Make sure that you do not make your biceps too tired during the warm up sets by either using weights that are too heavy or by shortening the rest intervals. If you do this your biceps workout will be far less effective and as a result you will not be able to generate as much muscle growth as You’d otherwise be able to!

Now we’ll jump into the work sets for the arm workout.

Bicep Exercise #1: Alternating Dumbbell Curl

After completing your bicep workout warm-up…

*Perform 2 sets x 6-8 reps

**Make sure to use a weight that you can control for at least 6 quality repetitions, but heavy enough that you can’t possibly perform more than 8!

*Rest for 2 minutes between sets

Exercise #2: – Incline Dumbbell Curls

*Perform 2 sets x 6-8 repetitions

Again make sure to use a training weight that allows you to complete the exercise with decent form, but heavy enough that you can’t possibly perform more than 8 reps with.  that’s exactly how to get your biceps to grow.  If you try to use a weight that is too heavy, you’ll wind up injuring yourself and if you use a weight that’s too light you wont stimulate any growth.

When it comes to building bigger biceps, that’s pretty much all there is to it.  Learn how to put your workouts in the right order to target the bigger muscle groups on your body first, and then move on to a single but intense bicep workout each week.  As long as your muscle gain diet is set up right and you get enough sleep each night, you’ll gain muscle mass quickly and your biceps will get bigger!

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The most grueling biceps training routine is performed with the use of supersets. The concept behind doing supersets is that there is almost no rest between sets, causing your muscles to overload- thus triggering growth. I suggest using a three or four station rotation. I have always performed a three-station routine. I prefer to do this workout with a partner for two reasons; motivation and timing. Bicep workouts cause a lot of pain, and the extra motivating force, that comes from working out with a competitive partner, provides the extra boost that I need to push my body hard enough to finish the workout. When working with a partner, I begin my rotation just as my workout partner finishes theirs. The competition that comes as a result of taking turns shortens the rest period between sets, making the workout more challenging and thus more effective.

The program consists of three stations, each targeting and isolating the biceps in a unique and specific way. For the first station, I recommend the standing dumbbell curl. Begin the movement with the dumbbell heads pointing to your front and back, and rotate the dumbbells as you lift them so that the heads of the dumbbells are pointed to your left and right as you complete the movement.

The second station is the standing barbell curl. Select a light weight for this station because even the what may seem to be a light weight in the beginning, is going to feel very heavy after just a few repetitions. Make sure you keep your back from excessive rocking back and forth as this may cause injury or help you cheat on your lifts- two very bad things.

Finally, on your third set, move to a bench and perform seated dumbbell curls. Keep the dumbbell heads pointed parallel to your body, i.e. the heads should point over your shoulder at the end of the movement. Do not rotate the dumbbells while doing these curls.

When you have completed 4-6 rotations, it is time to move on to a burnout station. For the biceps, I recommend burning out with incline-curls. These will add significant size to your arms, in a relatively short time. Incline-curls are very similar to the last station in the rotation, except they are performed while on an incline bench. These are great to finish a bicep routine because they simultaneously stretch and flex the biceps muscles. Incline-curls are very effective at adding size to the biceps, and they are most effective at the end of a workout, when your muscles are torn because they double as a stretching routine. You can lift both dumbbells at the same time, or one after another. If you lift them at the same time, this workout offers a good stretch for your chest.

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First, you should know that the exercises you do will make a difference.  If you are simply trying to build large muscles, then you need to concentrate on lifting more weight for less reps with a spotter, of course.  If you are looking to tone your muscles, then you should go with less weight and more reps.  If you need to break through a plateau, then you need to switch something up.  Work your legs on Monday instead of Friday or go from less reps and more weight to less weight and more reps for a few weeks, then switch back.  This usually will help you break through in a few weeks.

Second, another one of the building muscle tips that you need is the supplement tip.  There are many supplements out there and it is not as easy as just taking some protein or something else.  You have to have the balance in the supplement that will allow you to lift more weight, recover faster, and be supported through the entire process.  This is by far one the the best building muscle tips you can get.

Last, you also need to know that the combination of the exercises and the supplement is the real secret.  This is what will make or break you when it comes to getting through those plateaus and seeing the fast results you want to see.  You need a proven workout plan and a proven supplement, then you will have no worries.  After that it is just a matter of sticking to your plan and taking your supplement.

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Don’t Get Discouraged!

Just because your not getting big over night doesn’t mean you wont be getting bigger in the future. So many people just quit after the first month because their not getting results. Everyones body is different so it will take either longer or shorter time for them to see results. Just stick with what your doing and if your still not seeing any results, It may be because the routines your doing are just not that great.

The Ultimate Workout

This is the best way to gain muscles, no lie. Put about 100 pounds on your weight bar and lift until you can’t lift anymore. Your arms will feel like jello but trust me, its worth it! And if you think you can’t lift it anymore keep lifting and lifting. The pain you feel is your muscles growing rapidly. Now once you have finished that get some good sleep and do this for about a month straight everyday. I promise you that you will see results!

i learned all this information from a muscle building program It changed my life forever. Maybe you should read about it.. If you decide not to at least take this free report on building muscle free of charge.

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There are those who say that homemade is best made. It’s still applicable to losing weight and toning muscles. You can do the best muscle building techniques in the privacy of your home and still get the best results. It’s not necessary that you submit yourself to a grueling trainer and get stuck in a cramped gym environment. You can use common techniques like calisthenics. You can do push-ups, pull-ups and some crunches daily. You can do these with a couple of weight lifting, starting from an empty bar and progressing toward heavier weights. All of these are done in the privacy of your home where you can have peace of mind and comfort.

You can also increase the strength, firmness and tone of your muscles by using free weights. Barbells are suitable for heavy lifting and can give the desired muscle stress level. The higher the stress level means you can build bigger muscle. Dumbbells can be used for maintenance exercises instead of being for main lifts.

Once you have that goal of having the body of a bodybuilder, you have to work on it from scratch. That means you have to begin at doing compound exercises that will work on your body’s different muscles. Those isolation exercises can come after you have finished building a solid base. That’s why it’s called a systematic process.

One thing a person should remember when he wants to be a muscle builder is to have regular squats for leg training. He has to do it as frequently as 1.5 times his body weight. When he does the squat he should do it with his hips lower than his knees. Some people who like to form muscles are working for brawns more than health, but even so, there are reasons why body builders are called health enthusiasts. These people know it by heart that rest, balanced diet, sleep, and drinking enough fresh water are great help in muscle formation than sheer tedious physical exercise without the right sustenance.

The easiest and best muscle building technique is to work on gaining weight through eating a lot of prescribed foods. You might think it’s heaven to do so, only that you have to double the dose of protein-rich foods in your diet. Those who don’t eat breakfast to trim fats have no room in any muscle building initiative. Sometimes it’s even prescribed that one has to have 7 breakfast recipes to load more carbohydrates in the system. You have one major thing to think about to build bigger muscle, and that is persistence. Sometimes when lifting weights is like asking for death, think about being clad in your sexy swimwear out in the sand of some fabulous beach with the full attention of every guy and gal on the beach.

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