Biceps are one of the most popular body parts people want to build and grow. Biceps, along with chest are probably the most viewed part of the body and can have an impact on your confidence.
Building the biceps requires a strategic training regime to constantly build new muscle mass. Great exercises include curls, hammer curls and cable curls. The best way to keep your muscle growing is to use a different range of exercises using different equipment such as a barbell, dumbbells, cable machine and even kettle bells.
Your biceps are made up of different heads, for example your inner bicep head and the outer head. It is important to perform exercises that train both heads to get the best growth out of your arms.
Great exercises for building the inner part of your biceps are barbell curls and bicep curls with a pair of dumbbells. Performing a repetition range of roughly 10 to 12 reps will be the best way to build muscle and strength. To build up the outer part of your bicep exercises like preacher curls and hammer curls will work great. Again a repetition range of around 10-12 is perfect for building muscle.
Putting this all together into a training regime is simple
3 sets of 12 repetitions barbell curls
3 sets of 10 repetitions hammer curls
3 sets of 12 repetitions preacher curls
After 8 weeks of this training regime your should change the exercises to keep your muscles guessing so you could change the hammer curls and preacher curls to dumbbell curls and cable curls.