Build Bicep Muscle Mass Fast The Easy Way
September 5, 2009 
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I bet that at the top of many bodybuilders wish list are a huge pair of biceps. They are one of the most visible and striking muscles that win you lots of plaudits with your peers. What is the reason then that many people, despite many years working out still have biceps that don’t look huge.
Well, it may be of suprise that the bicep muscle is one of the most poorly trained muscles of all. 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 biceps guide how to build muscle up fast.
1) Your biceps already receive a lot of work in back workouts. Therefore concentrate on progressing on these exercises and you will automatically get bigger biceps.
2) Don’t punish your biceps too much. This unfortunately is far too easily done due to the fact already mentioned that they receive plenty of work in back workouts, keep it to a max of 4 sets of specific bicep exercises.
3) Choose the correct exercises. The best mass building exercises for arms are: Pull-ups with an underhand grip followed by rowing exercises. If you simply have to do more sets for you biceps then try standing barbell curls. Avoid seated concentration curls – exercises like these are designed as shaping and carving exercises to shape arms that already have a lot of muscle mass. if that doesn’t sound like you then other exercises will be more suitable.
4) Stick to the rep range of between 5 and size for maximum muscle size gains. Track your progress with a training log to monitor your progress. This means you will have targets to beat each session which is highly motivating. Next up muscle building nutrition.
5) Is your calorie intake high enough. You need to be taking on enough calories to ensure that you can support the muscle growth you want. Ideally consume about 6 meals a day made up of pastas, fruits, leafy greens, lean white meats and so on. These are the types of food that contain the necessary calories and nutrition to boost your growth.
6) Get plenty of rest. You’ve probably heard before that your muscles do not grow whilst you are pumping iron they grow when you are at rest. So, don’t you think it is only just common sense to give them plenty of rest. If you are not then your attempts to build muscle will be wasted.
So that’s all folks, our short guide to building bigger biceps fast. Check you are following those guidelines and you may just boost your bicep size and build muscle mass quicker than you expected. Go hit it!
