When most people start lifting weights, one of the most popular body parts to train and one which is on show the most are the biceps. So to start growing an impressive set of guns, you need to start doing the correct exercises that will allow this to happen. Because the biceps are a relatively small muscle, its very important that you do not over train them. Otherwise instead of growing they will actually start getting smaller in size. How many times have you seen guys in the gym training hard on their arms, but they ever seem to get bigger. Over training is probably the answer to this.
When it comes to biceps workouts its very important that you don't over train. The best workout should consist of around 4 to 6 sets and allow at least 48 hours before you train the biceps again. Otherwise they will not have enough time to recover and grow. To make sure that they do recover and grow you need to make sure that you are feeding your body high quality protein, one of the best forms of protein are whey protein powders. Whey protein is so popular today because it is quick, convenient and is a lot cheaper than getting all of your protein from chicken breasts. One of the best protein powders on the market is whey protein isolate, so try to choose this type of whey when buying.
A good biceps workouts like I just said should be 4 to 6 sets. The first exercise is the standing barbell curl and you should complete 2 to 3 sets of 8 to 11 reps. When performing this exercise keep your back and legs straight and always use your arms and biceps to move the bar. Don't swing the bar with your back, if you are its highly likely that you are lifting more weight than you should be doing. Drop the weight and perform the exercise correctly, once you start using proper form, training hard and giving your bicep the nutrients and rest they need your biceps have on other option but to grow.
The second and final exercise is the seated incline dumbbell curl. You can do this exercise neither together or alternatively. Complete 2 to 3 sets of 8 to 11 reps, use proper form and try to increase the weight that you lift on both exercises by around 5 % each week. Your body is clever, so mix up your biceps workouts by changing the amount of reps that you do every two weeks. For example in week one and two train in the 8 to 11 rep range and in week 3 and 4 train in the 4 to 7 rep range. Making sure that you train heavier in the lower rep sets, each set should be trained to failure. If you are training in the 8 to 11 rep range and you can lift 13 reps, it means that you are not lifting enough weight. Increase the weight and always try to stay in the required rep range.
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