Pump Up Your Biceps

pumped-biceps Do you know what really enhances the appeal of a true male? It is the perfectly shaped and chiseled body and most importantly the biceps. Think of some of the hottest Hollywood stars and you are bound to get attracted by their biceps.

Biceps is one of the most visible and impressive part of our body. Biceps have a unique style factor paralleled by none. You won’t believe but it takes 2-3 months at the most to pump up and flaunt your biceps and not months; whereas it may take years sometimes to build up other parts of the body.


If you follow your routine exercises then surely you will see very good results within a few months. Remember one thing; biceps are those muscles that require retraction time after some heavy workouts. So do not do it every day out of enthusiasm. It may have adverse effects.

The Routine:

Bicep exercises falls under two groups. One is to gain volume and the other is to get definition. To gain volume you should lift more weight with less repetition and to get definition low weight and more repetition should be followed.

Dumbbell Curls:

These are of two types. The hammer Dumbbell curls and the parallel curls. The weight should be between 20-80 pounds according to your ability and the repetition should be 10 sets of 3 repetition for volume and 8 sets of 10 repetitions for definition.

Barbell Curls:

This is done with the barbell and the weight should be more because here you get the strength of the both hands. Repetition should be 6 sets of 3 reps and 10 sets of 8 reps.

Apart from this there are also sitting curls and inside curls for the inner definition of the biceps. Reps generally remain the same.

You should work out regularly to have a nice shaped biceps.