Most girls that spend any amount of time at all in the gym want well developed and muscled biceps. You can show them off in a t-shirt and they make you look strong. There are so many muscle building exercises for biceps that most guys do way too many and just over train their arms completely. This is why most guys can never make their arms grow. In a world where people think that more is better I can tell you that the rule does not apply with bodybuilding and arm training. Too many exercises and sets and your arms will not be able to recover in between workouts and they will never grow. To make your biceps grow all you really need is two exercises. These two muscle building exercises will make your biceps pop if you use them together.
Close Grip Reverse Chin Ups
The first of the muscle building exercises that you must use to grow massive biceps is the close grip reverse chin up. Yes, this is simply a pull up with a reverse grip and your hands only about 6 to 8 inches apart. Anytime you do an exercise where you physically have to move your body through space your muscles adapt quicker because it is a functional strength exercise. That is why things like squats, deadlifts, chin ups, and dips are so effective at building total body mass.
Do 4 sets of 6 to 8 reps of reverse chin ups. Pull yourself up as fast as you can and lower yourself down slower with a count of about 2 seconds. Rest about 2 minutes in between sets and hit another set. If you can do more than 6 to 8 reps it’s time to add some resistance. You’ll need one of those belts with a chain around it to strap plates on. If you don’t have one of these you can cross your feet and put a small dumbbell hanging from them. Or get some rope and tie a 5 to 10 pound plate around your waist. Add just enough resistance so that you are hitting the 6 to 8 rep range.
Standing Bicep Barbell Curls
Nothing fancy here guys, just a straight or cambered curl bar with some weights on the end. The best muscle building exercises are usually the simplest movements with free weights. Strict form is the essential part of a barbell curl if you want them to do something for you. Keep your back straight with your elbows tight to your sides. Don’t use momentum to get the weight started up. If you need to swing the weight up then check your ego and lower the weights. You want your biceps to be screaming at the end of the set rather than your lower back and shoulders.
Do 4 sets of this for 6 to 8 reps. Remember that the form is really the key here because you are looking for maximum biceps stimulation. Once you get to 6 or 7 really strict reps you can cheat on 1 to get to number 8 but that’s it. Don’t raise the weight until the reps are all strict.
Increase the Resistance
Don’t let the simplicity of this workout fool you. If you stick to this for 6 weeks your arms will grow but you need to make sure you are consistently increasing the resistance and the amount of reps you perform. If you do the exact same amount of work each time your body will have no reason to respond with new muscle growth. Push it harder each workout and watch those biceps swell up with these two muscle building exercises!