Build Biceps to Die For

To build biceps to die for is not an easy task, but this article will put you on the muscle building track. As many of you know I started my weight routine on Wednesday, Day 15. I wanted to wait until the holiday season officially came to an end.

Now that it has I am on my weight routine of Mondays, Wednesdays and Fridays.

For now I will do a 3 day schedule to give my body time to recoup, get over muscle soreness and things of that nature. In my previous article I talked about the back exercise I am using, the one arm dumbbell row. Today I want to tell you about how I am working the biceps or the muscle of the front upper part of your arms. Most notably called by many men, "the guns". In any event, I have chosen to build biceps by performing dumbbell curls. The exercise can be performed with many variations, for the sake of this article and of course the way I am doing them is, I will be standing.

You can do them standing, sitting, kneeling, you name it. That's the beauty of dumbbells. It gives you the opportunity of a lot of variety. There are some downfalls of them, which we will get to in a later article. For now lets concentrate on building those arms.

The exercise is performed by holding a dumbbell in each arm with your arms at your sides. Slowly lift the weight (you can lift them together or alternate, it is up to you, I alternate them) turning the dumbbell as you lift, so that the palm of your hand would then be facing towards you, bending your elbow (of course) until the weight touches your chest.

Now slowly lower the weight back to the starting position. Repeat with each arm until you each the desired amount of repetitions to complete your set. Right now I am doing one set of twelve reps. That number will change as my body adjusts to the routine. This way my body never gets adjusted to what I am doing.

I have read many articles that say in order for your body to respond to your exercise program you must change it every 4 to 6 weeks. That is what I plan on doing.

Again, and I will state this in every article that I write. I am not a personal trainer, dietitian or doctor. Please, if you are going to start a diet and nutrition program, like I have, see your doctor before you begin so they can take all of your vitals and let you know what you can do and can not do.

In my next article I am going to go over working the chest muscles or pectorals.

Learn to build biceps with this advanced guide.