Get the most of your Biceps workout

I love working out on my biceps, I find them to be one of the most responsive body parts for me. And the best thing about working out the biceps is that you really don't have to do too much to see good results. Some people think that doing set after set exercise after exercise is going to make the biceps grow, all they doing is over training them, remember they are only a small muscle group.

You can train the biceps twice a week but make sure they are fully recovered before doing so, if they are not fully recovered then do not train them.

Also don't forget that when working out the back muscle that you biceps are going to get a pre exhausted workout from that so plan your workouts so you get the best in each workout.

What I mean is if you train you back the day after you have just trained your biceps then you are not going to get the best out of your back workout, also you are going to be pre exhausting your biceps again, this not giving the biceps hardly any time to recover braking down the fibers in the biceps muscle again and leading to muscle loss rather than muscle growth.

Any way here is my best biceps workout so have a look give it a go and see what happens.

Remember stretch the biceps during the exercise at the bottom of the movement and between the exercise also squeeze the biceps at the top of the movement this is the best way of getting the most out of the workout.

1. Seated concentration curl on an incline bench, what most people do is twist the dumbbells as they bring the weight up I don't I like to keep the wrist in the same position from the bottom to the top of the exercise.

I start this exercise with two warm up sets of 15 reps, then increase the weight up until I can't do more than 7 reps for each set, then strip the weights off so my reps go up again but with no rest in-between the sets. You will probably end up doing about 8-9 sets in this one exercise but the pump is fantastic and you get the best of working the slow and fast twitch fibers. Also it is all over very quickly.

2. Seated hammer curls, staying in the seated incline position grab some dumbbells and start the exercise as it was started in the first movement this is going to hit the outer head of the biceps, the only difference from the first exercise is that there is no warm up sets.

3. Standing bent over concentration curl, Pick up a dumbbell that you can do at least 12 reps with and fins the workout with 2 sets this will hit the peak of the biceps.

Remember to stretch the biceps while doing the exercise at the bottom of the movement and squeeze at the top of each movement, this really is key to getting the biceps or any muscle to grow.