How did you get big biceps? That's a question I'm constantly asked.  As soon as you mention big guns, the biceps are the first thing most people think of. There nothing better than having your arms burst out your t-shirt! While it's true that to have huge guns the triceps should not be ignored since they make up more arm size, you have to have fully developed biceps to really stretch the tape.

Most people love to train biceps, flexing their arms with pride at the end of every set, yet not always seeing the kind of results they want to see. This article will tell you how to get the results you want from your biceps training. It's important to know the function of the muscle you're training in order to design a routine that properly works that muscle. The biceps are properly known as the biceps brachii and is a two headed muscle. This muscle has two functions: Flexion - the action of bringing the arm up to the shoulder and Supination - the action of twisting the wrist, or turning the thumbs away from the body.

The brachialis is a small muscle which lies just beneath the biceps. It is not really a part of the bicep muscle but is included in the discussion because an untrained brachialis muscle can add up to an inch to your current arm size.

Research shows that 4-6 weeks is the most you want to spend on a routine, then it is time to change. Otherwise you hit a plateau and stop getting results.

I've been working out for 8 years now so it didn't happen over night. When I first became interested in lifting weights all I did was bicep curls, push-ups & crunches every night.....

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My biceps were the first body part to see results but I realized I was working them to much so I cut back to only working them twice a week. Your biceps get a pretty good workout while doing back so I decided to throw in two bicep workouts with my back routine on Wednesdays and call that one of my bicep workouts for the week. My primary bicep routine is accomplished Friday mornings. During this time I'll do 5 exercises for 4 sets to get that burn I desire.  This routine has given me great results without over working my biceps. I honestly feel working biceps once or twice a week is more than enough to build great biceps. I also believe in change. Barbell curls are my favorite exercises however I'll switch my routine from time to time to shock the muscles. I'll normally change 2 to 3 of my bicep exercises for new ones about once a month.  If you follow these tips and be patient you'll begin to see results in no time!

Bicep Routine on Wednesdays following back routine:

4Dumbbell Curls1st set - 10 reps, 2nd set - 8 reps, 3rd set - 6 reps, 4th set - 8 reps4 Preacher Curls1st set - 10 reps, 2nd set - 8 reps, 3rd set - 6 reps, 4th set - 8 reps

Bicep Routine on Fridays:

4 Barbell Curls 1st set - 10 reps, 2nd set - 10 reps, 3rd set - 8 reps, 4th set - 8 reps4 High Cable Curls1st set - 10 reps, 2nd set - 10 reps, 3rd set - 8 reps, 4th set - 8 reps4 Incline Dumbbell Curls1st set - 10 reps, 2nd set - 10 reps, 3rd set - 8 reps, 4th set - 8 reps4 Reserve Grip Barbell Curls 1st set - 10 reps, 2nd set - 10 reps, 3rd set - 8 reps, 4th set - 8 reps4 One Arm Dumbbell Preacher Curls 1st set - 10 reps, 2nd set - 10 reps, 3rd set - 8 reps, 4th set - 8 reps

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Preacher CurlsWith a barbell in your hand. Sit at the preacher bench with your elbow and upper arms firmly on the bench pad. Do not let your elbows or upper arms move! Pull the weight up towards your shoulders and squeeze at the top. Do not rock your body... go slowly. Lower the weight to the starting position and start

One-Arm Preacher CurlsExactly the same as above, only this time you’ll be using a dumbbell. Perform your reps on on arm at a time.

With your hands shoulder-width apart, grip a barbell with an underhand grip. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides.

Barbell Curls

High-Cable CurlsStand between two pulley machines and grasp the handles of each side with an underhand grip. Allow your arms to extend straight out to your sides at shoulder level, parallel to the ground. Keeping your elbows set in place, slowly curl your hands toward your shoulders making sure that both of your biceps are doing the work. Squeeze both biceps at the peak of the movement for a one-count and return to the start position and repeat.

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Incline Dumbbell CurlsLie back on an incline bench and hold a dumbbell in each hand. Slowly curl the weight in your left hand as if to touch it to your left shoulder. While you are curling the dumbbell, slowly turn (i.e., supinate) your wrist outward so that your thumb points away from your body. Squeeze your bicep at the top of the movement for a one-count and then slowly return to the start position and repeat with your right arm.

Reverse Grip Barbell Curls Grab a relatively light barbell and use an overhand grip. Keep your elbows tucked in, but push them back behind you. Curl the barbell up keeping it in contact with your torso, so as to drag it up and over your torso. Slowly return to the start position and repeat.

Machine CurlsSeat yourself on the pad keep in mind to adjust it to your specific fit, otherwise it will make the curl more strenuous than it has to be. Get a firm grip on the handles. Remember to plant feet flat on the floor. Then steadily bend your elbows as far as you can,then slowly straighten your elbows,then just before you hit a fully straight position stop, then repeat.

Dumbbell Curls1st set - 10 reps, 2nd set - 8 reps, 3rd set - 6 reps, 4th set - 8 repsPreacher Curls1st set - 10 reps, 2nd set - 8 reps, 3rd set - 6 reps, 4th set - 8 reps

Barbell Curls 1st set - 10 reps, 2nd set - 10 reps, 3rd set - 8 reps, 4th set - 8 repsHigh Cable Curls1st set - 10 reps, 2nd set - 10 reps, 3rd set - 8 reps, 4th set - 8 repsIncline Dumbbell Curls1st set - 10 reps, 2nd set - 10 reps, 3rd set - 8 reps, 4th set - 8 repsReserve Grip Barbell Curls 1st set - 10 reps, 2nd set - 10 reps, 3rd set - 8 reps, 4th set - 8 repsOne Arm Dumbbell Preacher Curls 1st set - 10 reps, 2nd set - 10 reps, 3rd set - 8 reps, 4th set - 8 reps

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