You’ll often see people in the gym training biceps for 40 minutes or more - no wonder they haven’t added even a half an inch to their arms in a year! Short and and INTENSE is the best training protocol for adding mass to the biceps quickly.

When it comes to packing size on your biceps, here are a few time-tested training principles.

1. Train them hard. To get your biceps to grow, you need to overload them by periodically training them to failure and beyond. Don’t just go through the motions. Prepare yourself for some high intensity sets and really squeeze out every last rep.

2. Train them fast. If you’re primary goal is to add muscle mass to your arms, your entire biceps routine should take you 15-25 minutes tops! Building muscle is not running a marathon. It requires short, intense effort.

3. Let them recover. Don’t underestimate the importance of allowing your biceps to recover fully from an intense training session. If you’re really training your biceps to the max, than 24 or even 48 hours recovery time isn’t enough. Allow at least 5-7 days before training them again. More is definitely not better.

Here’s a basic biceps routine that you can use to blast your arms to more mass quickly and effectively. Remember the 3 principles mentioned above and you’ll be well on your way. This biceps program calls for performing just 2 sets of three exercises. After warming up your biceps with a couple light to moderate sets, jump right in.

Exercise #1: Standing Barbell Curls
These are an old standard but a still a favorite mass builder. I suggest a fairly narrow grip-approximately 8-10 inches apart-and a slow, controlled movement throughout the range of motion. Be sure to squeeze hard at the top and for extra intensity emphasize the negative, eccentric portion of the movement. Shoot for 8-10 reps with a moderate to heavy weight.

Exercise #2: Incline Dumbbell Curls
Do this movement with both arms simultaneously rather than in an alternating manner. Use only a slight incline to fully emphasize the biceps. Be sure to squeeze the biceps hard at the top of the movement, and get a full stretch at the bottom position. Work in the 8-12 rep range for 2-3 strong sets.

Exercise #3: Cable Hammer Curls with Rope
Use a rope attachment on the low cable of a pulley machine. Grasp the rope extensions with your palms facing each other. Curl the weight up to your chin, squeeze hard, and lower slowly. Two heavy sets of 8 reps each should do the trick. This one will really bring out your brachialis, adding overall mass to your arms. If you’re looking to add more mass to your biceps quickly, then give this simple but effective program a try.

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