There is only one way to train your biceps in order to get maximum growth and that is to train them with short and intense free workout routines. It is important to keep in mind that the biceps are a relatively small muscle and that they are very easy to over train. Keep your workouts short and intense and keep these tips in mind when working out your biceps.

• The biceps need to be overloaded periodically which means performing reps until your muscles fail, pumping out that last rep with focused intensity squeezing each rep at the top of the movement

• In order to build big biceps your workout should not be more then 12 working sets for the biceps and keep in mind that many back exercises incorporate your biceps. Keep it short and intense.

• Recuperation is vital if you want your biceps to grow. Train your biceps on the same day you train your back and then don’t train either your back or your biceps again for another 7 days!

And here is free workout routine for your arms that your biceps can greatly benefit from:

Exercise #1: Standing Barbell Curls

This is the staple exercise for adding bicep mass.

Start with a narrow grip hands 8-10 inches apart. In a controlled movement with no swinging elbows close in at your side, curl the barbell using bicep power to shoulder level and squeeze those biceps. For extra intensity, resist strongly on the lowering of the barbell to the start position. Aim for 8-10 reps with a moderate to heavy weight.

Exercise #2: Incline Dumbbell Curls

Lie on a 35 degree incline bench, grasping a pair of moderately weighted dumbbells, arms straight down. Curl the dumbbells up simultaneously with no swinging to the vicinity of your shoulders and aqueeze. Resist strongly on the lowering part and get a full stretch at the bottom position. Aim for 8-12 rep range.

Exercise #3: Hammer Curls with Rope

Stand straight up holding a dumbbell in each arm at your sides. Start with your palms facing inwards, curl the dumbbells to shoulder level and squeeze hard. Resist strongly on the lowering part and get a full stretch at the bottom position. Aim for 8-12 rep range.

Stay tuned for more free workout routines and info on how to get bigger, faster.

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