Repetitions are the key to any good weight training program, including weight training to build huge biceps. You have to continue to do the same repetitions over and over again with the same weights until they get to be so easy that you do not feel as though you are working out at al. Then you have to switch to larger weights. That is how you continue to weight train for any type of body building.

If you start out with very heavy weights, you will tear the muscle and not be able to work out for quite some time until it heals. Building muscle does involve tearing a little of the muscle and allowing it to rebuild – this is the concept of adding bulk to your muscles. But you want to do this only a little at a time or else you end up being in worse shape than before. On top of that, you can end up tearing a ligament which can end up causing you severe pain for weeks.

You do not want to damage your muscle or ligaments when you are weight training, which is why it is so important to start small and then gradually build up your weight training to the point where your muscles continue to grow. As you add bulk to your muscles, you also add strength. This will help your muscles bulk up and you will be able to build huge biceps.

Get started today. Take the measurements of your biceps and write them down. Then get a good weight machine or find a machine at the health club. You will want to exercise all of your arm muscles, not just your upper arms, so that you can build strength. If you cannot afford a home gym or gym membership, you should get some hand held free style weights that you can start lifting. Remember to start with the light weight weights and do repetitions of the same exercise, turning your arm different ways to exercise different muscles and relying on the repetition of the exercise to do the work. Do not overdo it and continue to build up your strength and you will gradually be able to build huge biceps.

You have 2 choices. You can keep struggling or you can decide to really start building muscle mass At http://www.workoutsforbigmuscles.com you have all the resources in one place, including bicep workouts, and you get personal attention from a former skinny guy who is now a top fitness athlete.

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Standing straight-bar curls

This is, without a doubt, the best overall bicep exercise you can do to build muscle. It is the epitome of this muscle building program we are doing, which are low reps of heavy, intense, basic compound movements. Standing straight-bar curls allow you to directly hit the biceps with a great degree of overload. Stand with your feet about shoulder width apart. Space your hands shoulder width and grip the bar with an underhand grip. Begin with your arms straight, biceps fully extended, and your upper body leaning slightly forward. With an explosive motion, curl the weight towards you contracting the biceps. During the curling motion, move your upper body back to an upright position. With control, lower the weight back to its original position getting a good stretch and lean slightly forward.

To make these the most effective at muscle building they can be, you need to lower the weight twice as slowly as you raise it. Most of the muscle fiber stimulation actually occurs on the negative, or lowering, portion of the exercise. So don’t just let the weight drop. This will not allow you to build muscle in the biceps as well. Control it all the way down. Also, make sure you lower the weight all the way down so that the bar is touching your legs.

Do not get into the habit of doing partial reps on curls. You need a full range of motion in order to work the bicep. Remember, the lowering portion actually works the biceps more than the lifting, so why wouldn’t you want to increase the range of motion and go all the way down with the bar? If for whatever reason these straight-bar curls create a lot of stress to your wrists, try using the curved curl bar. The positioning of the wrists will reduce much of the tension.

Standing alternating dumbbell curls

These will also help you build muscle in the biceps.Hold the dumbbells at your side with your palms facing each other. Curl one dumbbell at a time rotating your palm forward as you lift the weight. After fully contracting the bicep, lower the dumbbell under control rotating your hand back to its original position. Repeat the same steps with the opposite arm. Alternate back and forth until you have completed your reps. Normally I am not an advocate for many 1-arm movements for muscle building, but this one is great for creating overload to the biceps. These should be done standing, for several reasons. First, you should be able to lift more weight if you are standing versus seated. More weight means more overload.

Also, sitting down while performing these could add unnecessary stress to the lower back you do not need. These add a different twist than do straight-bar curls. With dumbbells, you can twist your wrist at the top of the exercise, when you contract the bicep. This twist of the wrist on the way up allows you to more fully contract the bicep, which will help you build muscle at the peak of the bicep. Once again, it is very important that you lower the weight twice as slowly as you raise it. Also, allow one arm to be completely done its repetition before lifting the other arm. I see many people start to raise and curl one arm before the other one is even done. It is all right to cheat a bit on your last, heavy set of these. Try to get as many reps with good form as you can, but the last few you can cheat a bit by swinging the weight up a bit. Do this only after fatigue has set in with proper form. These extra cheat reps cause additional overload to the biceps.

The combination of these two bicep exercises will allow you to gain strength and build muscle in your arms more so than any other bicep exercises. They are both included in every single bicep muscle building workout that I do. In fact, many bicep workouts I do only include these two exercises and yet they have allowed me to add inches to my arms in a short amount of time.

Shawn LeBrun is a personal trainer, natural bodybuilder, and author of the top-selling muscle building program Simple Steps To Get Huge And Shredded. For a step-by-step guide to build muscle, check out Simple Steps… http://www.shawnlebrunfitness.com

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