If you want big guns, you need to work them the way you want them to grow. when they are tired The reason why most new generation "functional" trainer and trainees do not have big arms is that they do not hit them hard enough ̵
To build your biceps, you need to consider two important ingredients: increase exercise load and make sure your muscles are exposed to adequate anza hl of repetitions. The following routine is designed for both.
You will increase the size and strength of the biceps by switching between sets of higher and lower reps, while increasing and decreasing the weight accordingly for a generous 14 sets per workout. Finally, you will be grinding two sets of pumps with 10 repetitions and shorter pauses.
Combine this routine with another body part if you dare, but if you find time to complete these mini-workouts on your own make it so that you focus more on your biceps and see your effort pay off.
After 4-6 weeks of this twice-weekly biceps regimen, you should notice a significant improvement. If you can, make a few more weeks, as each additional workout only increases your arm circumference.
Remember, it takes time to see oversized weapons, and the bi are only half of the equation (your triceps) the other half). But if you can beat the volume and intensity constantly week after week, biceps training is not a big guessing game.
Note: Adjust weight for each workout – harder for lower reps, easier for higher reps.