Bicep Workouts to build Strong and Lean Arms

Bicep Workouts don't need to consist of more than one or two exercises. In fact you're better off performing just one or two exercises for you biceps per strength training workout session. Make sure you rest your biceps at least 48 hours before you work them out again.

How many exercises, sets and repetitions you do depends on what your goal is, and what your fitness level is.

If you're a beginner for example, its best to start slowly and increase your intensity gradually. Otherwise you'll become so sore that you'll be more likely not to stick to your plan.

If you're more advanced then you may want to increase intensity and also rotate high and low repetitions to build both the slow twich and fast twitch muscles.

If you're a beginner start with adding just one exercise for your biceps to your workouts 2 to 3 times per week and start with 12 to 15 repetitions per set for a total of 2 to 3 sets.

The key in the beginning is to perform the exercises with a slow tempo especially on the way down. For example count one as you curl and hold for just 1 to 2 seconds and 4 counts on the way down to resist gravity. This builds good muscular endurance and prepares your muscles for lifting heavier weights.

You should gradually increase your weight over a 4 to 6 week period performing lower number of repetition, about 8 to 10.

Example of bicep workouts exercises and intensity to add to your overall workout ...

• Week 1 - 4: Bicep Curls 1 - 3 set of 12 - 15 repetitions 3 days a week
• Week 5 - 8: Bicep Curls and Hammer Curls 1-4 sets of 8 to 10 repetitions 1 to 2 times per week.

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