FicWad

I love working out on my biceps, I find them to be among the most receptive body parts for me. And the best thing about working out the biceps is that you really don't have to do too much to see good results. Some people consider that doing set after set exercise after exercise will make the biceps grow, all they doing is over training them, remember they're only a little muscle group.

It's possible for you to train the biceps twice a week but make sure they're completely recovered before doing so, if they are not totally recovered subsequently don't train them.

Also do not forget that when working out the back muscle that you biceps are going to get a pre spent workout from that so plan your workouts so you get the finest in each work out.

What I mean is if you train you back the day once you have just trained your biceps then you're not going to get the best from your back workout, additionally you are going to be pre exhausting your biceps again, this not giving the biceps hardly any time to recover braking down the fibers in the biceps muscle again and leading to muscle loss as an alternative to muscle growth.

Any way here is my finest biceps workout so have a look give it a go and see what happens.

Remember extend the biceps during the exercise at the bottom of the move and between the exercise also compress the biceps at the top of the move this is the best means of getting the most out of the workout.

1. Seated concentration curl on an incline bench, what most people do is twist the dumbbells as they bring the weight up I do not I like to keep the wrist in the same place from the bottom to the top of the exercise.

I begin this exercise with two warm up sets of 15 reps, then raise the weight up until I can not do more than 7 repetitions for each set, then strip the weights off so my reps go up again but with no rest in-between the sets. You will likely end up doing about 8-9 sets in this one exercise but the pump is amazing and you get the finest of working the slow and fast twitch fibers. Additionally it is all over very fast.


2. Seated hammer curls, remaining in the seated incline spot catch some dumbbells and start the exercise as it was started in the first move this is going to hit the outer head of the biceps, the only difference from the first exercise is that there's no warm up sets.

3. Standing bent over concentration curl, Pick up a dumbbell that one can do at least 12 repetitions with and fins the workout with 2 sets this will hit the peak of the biceps.

Remember to stretch the biceps while doing the exercise at the bottom of the movement and squeeze near the top of each movement, this actually is key to getting the biceps or any muscle to grow.