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1. Right then, lets face the harsh reality here, how many
times have you seen a stacked bodybuilder being
approached by a bunch of jealous looking guys at the gym
and heard them utter the phrase "Wow - we love your
calves". It just doesn't happen does it. The fact of the
matter is that the majority of new or intermediate trainers
are more focused on the size and shape of your guns, and
big biceps have a tendency to be used as a barometer for
strength and as a measure of success in your training
program.

2. Of course, serious lifters and competitive bodybuilders will
know that just as much hard work and dedication goes
into developing each single body part, and clearly your
peers will be hugely impressed when they spot your huge
lats or traps. However, for a huge number of basic and
intermediate lifters the focus will be on the growth and
development of their biceps. Adding inches to your arms
will be the primary motivator in your training regimen.
So, just for you guys here are some fundamentals to stick
to in order to help you reach that goal and show you how
to get big biceps.

3. Bicep Fundamental 1: Concentrate On Working The Bicep.

4. This may seem like an obvious statement but it is
incredible just how much it is ignored. You will doubtless
have spent time in the gym and seen guys throwing huge
weights around, grunting wildly and slapping each other
on the back congratulating themselves on a massive set of
barbell curls. The problem is however, that the vast
majority of the work they have just done will be for
nothing because they have been swinging from the
shoulder or hips and the bicep has been largely under-
used.

5. It really doesn't matter which bicep exercise you are
performing, whether it's a huge compound exercise,
barbell curl etc, or an isolation exercise on the machines it
is of the utmost importance that you focus on working the
bicep. Every single ounce of the weight has to be moved
by the contraction of your bicep and by that movement
alone. At the start of the movement just take a second and
concentrate all your effort into making sure of good form
and technique. Feel the bicep contracting and curl the bar
or dumbell slowly, taking your time to allow the bicep to
bulge and peak. It is incredible how much more you will
gain from the exercise if you just take the time to
concentrate on it.

6. Bicep Tip 2: Increase The Weight

7. This is a key element in your bicep development and also
one of the toughest things to get right. The problem occurs
when the addition of weight means that form and
technique are compromised. It is a common feature
among newbie lifters that they tend to stay training at a
certain weight and simply increase the reps in the
mistaken belief that this will lead to huge gains. In
fairness, at the start of a training program this may hold
some truth but the dreaded plateau will not be far away .

8. The simple fact of the matter is that you have to increase
the weight once you have reached your desired rep range.
There is a fairly simple maxim to observe here and that is
that your bicep, or indeed and other muscle group you
choose to exercise, will grow in line with the amount of
weight you are lifting, and how many reps you perform.
This will then be aided by the correctness of your
technique. Again we find ourselves going back to the word
"concentration". Too many gym members simply forget
to concentrate on what they are doing and as a result they
lose out on a lot of their potential gains. Being able to fully
concentrate is key when it comes to performing at a higher
weight for the first time. Feel the blood really gush into
your bicep and enjoy the pump.

9. Bicep Basics 3: Keep A Full Range Of Motion

10. A rep will only count as a full rep if you have fully
completed the exercise. There is no point in a partial rep.
If you are performing a set of 10-12 concentration curls
then you have to ensure that you have fully extended and
contracted your bicep all the way through the movement.
You have to make every rep count fully and this is the only
sure fire way to get the blood flowing through the muscle
and this then has the added benefit of building a great
pump .

11. I personally have a bit of an issue with the whole idea of
training to failure as I don't really know exactly what it
means. I prefer to have a specific number of reps to work
to as that gives me the focus I need to concentrate fully on
the workout. Try to live and train by the maxim that
"Failure is not an option", get all your reps out and
perform them to the maximum of your ability. There is
absolutely no such thing a half a rep! My gut feeling is that
the majority of the time when people are training to
failure they are actually giving up a little bit too early. If
you are struggling to get the last couple of reps out with
the correct form then consider dropping the weight
temporarily. Alternatively, if you are getting the reps out
and only feeling the burn at the top of the muscle and not
really getting that deep pump that you need to really build

12. The real fact of the matter here is that building big biceps
is not going to happen overnight and it is certainly never
going to happen without putting a significant amount of
work in first. You can build big biceps and you will find
yourself being on the receiving end of those admiring
glances as long as you get the basics right. Good luck.

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