We all know that top of the list for most body builders is a huge impressive set of biceps. Of course having big guns will gain you lots of respect instantly. so, how come then so many bodybuilders still have no real bicep size even after months or years of bicep training.

Well, it may be of interest to you that this small muscle is often very poorly trained. By that I mean so many bodybuilders try to build bicep muscle mass in completely the wrong way.

Here we are going to set a few things straight in order to set you firmly on the way to building muscle mass on your biceps quickly. So here is out brief how to get big biceps and how to build up muscle fast guide.

1) Your biceps already receive a lot of work in back workouts. Therefore focus on getting better at these exercises and your biceps will follow and get larger.

2) Do not overtrain the biceps. This is suprisingly easy to do because of the back workouts so don’t do more than a max of 4 sets for your biceps.

3) Select the best exercises. The best mass building exercises for arms are: Pull-ups with an underhand grip followed by rowing exercises. Standing barbell curls will be the only option if you really do feel the need to do more sets. Steer clear of shaping exercises like seated concentration curls which are designed as exercise to shape and carve already large muscles. If that is not you then stick to the other exercises.

4) Ensure the rep range is between 5-7 to maximise muscle size improvements. Ensure your progression by hitting the targets in your training log. This allows you to set targets for each workout which is both motivating and ideal to review your progress.

5) Is your calorie intake high enough. You need to be eating enough to create a surplus of calories in your body that can then be used to support muscle growth. Eat between 5 and 7 times each and everyday with meals containing fruits, fish, pastas, rice, lean white meats and so on. These are the types of food that will provide qulity nutrional calories that will boost your growth.

6) Ensure you are resting enough. You are probably aware of the fact that muscles don’t increase in size and grow whilst you are actually working out, they do it whilst you are resting. Therefore don’t you think you should be getting enough rest to let them grow. You are quite simply wasting your time if you are not doing this.

So there we have it, our brief muscle building guide to biceps. Now you know how to get bigger biceps check you are following those guidelines and you may just boost your bicep size and build muscle mass quicker than you expected. Get to it!