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Bodybuilding is all about increasing muscle mass, getting a ripped physique, staying fit, feeling great and looking better and of all goals most bodybuilders set themselves, great looking arms usually figure high if not top of the list. The classic double bicep flex pose is, after all, the quintessential bodybuilding image in most people’s minds. Bodybuilding biceps is also one of the most common sources of disappointment for beginners. It is possible to put in a lot of work and see very little in the way of positive results if you approach growing your arms in the wrong way.

One of the first steps in successfully bodybuilding biceps is understanding a little about the structure of the upper arm. Although the biceps may be the most visually prominent of the three muscle masses that make up the upper arm they represent less than a third of the total working volume. The real power house of the three is actually the triceps which makes up over two thirds of the muscle volume of the upper arm. The biceps co-operative muscle, the brachialis, represents the third part of the trio. This said if you want to build awesome arms you should be committing an equal amount of attention in you workouts to the triceps as you do to your biceps.

It is a strongly held belief when bodybuilding biceps that both bicep and tricep muscles benefit more from focus on heavy, short span routines. These should, as with most muscle groups, be interspersed with short periods of alternate, lighter training to prevent the muscles from becoming too accustomed to the routines. Boosting intensity occasionally also does wonders as your body’s growth functions only really responds to changes in environmental demands. Just don’t step too far out to prevent injury. Just as the specific work routines are in building any muscle group, so is rest. Days off and adequate sleep are absolutely essential in any bodybuilding routine. It is during these rest periods that your body gets to recharge and compensate for the demands by building new muscle mass.

There are several good routines and tips for bodybuilding biceps and this is where personal experimentation and experience will play a role in your success. Each person reacts differently to different routines and specific exercise applications. Your body should tell you which ones are really delivering the goods. It is good practice to include hammer, barbell, concentration and incline curls as well as compound lifts such as bent over rows and pull up/downs in your arm routines. Remember to lock your elbows in tight when doing your curls and keep the reps full, going all the way down to your upper thighs with each rep.

In short, the core principles in bodybuilding biceps are not to neglect the triceps and keep the routines hard and brief. Use free weights for the majority of the work as they tend to deliver far more consistent results than machine reps. Basic principles such as maintaining a good diet, sensible use of supplements, warm ups, post routine stretching and focusing on keeping water retention and body fat at a minimum also play a big  role in bodybuilding biceps to rock the world with.