1. If you've been looking for a biceps workout for mass, then you're in luck... I'm going
to show you how to turn your water-pistol guns into 50 caliber machine guns... so to
speak.
Everyone wants a pair of big, ripped biceps... you might not want 20 inchers, but a
pair of ripped, muscley biceps have been proven to get more attention from the
opposite sex, as well as make you feel like a million bucks.
In this article, I'm going to outline an effective biceps workout that will help you add
muscle to your biceps.... and I want to explain some science-type things behind
muscle building... just so you have an idea.
Let's get started...
What a Biceps Workout for Mass Looks Like...
First of all, there aren't any secret workouts that will give you huge arms in a few
weeks. There isn't a secret combination of sets and reps that will work wonders...
and there's not a secret exercise that put mountains where your arms used to be.
There are several biceps exercises that are the most effective, and so they're the
ones that you should focus on.
Before I go over the most effective biceps exercises you can do, I want to explain
some of biggest mistakes people make when training their arms, so that you can
avoid them.
Biggest Biceps Training Mistakes:
• Overtraining: Most guys blast their biceps way too often... they are very small
muscles, so you should train them twice a week at most... a lot of pro
bodybuilders only train them once a week.
• Doing way too many reps: This goes hand in hand with the first mistake.
Going to "burn out" is a very common practice that you see all the time in the
gym, but it's not an effective way to get bigger biceps. The simple formula to
build muscle is high weight, low reps.
• Doing ineffective exercises: Exercises such as concentration curls have their

2. place, but they are mostly a waste of time when you're trying to add muscle
to your biceps. I'll get to the most effective biceps exercises in a minute...
• Making stuff up: You'll see guys doing this all the time.. They just make up
exercises that they think are "crazy" or "insane", because it gives them a
huge burn... well, a burn doesn't always add size... remember that.
Now let's go over exercises that you should do if you want to get pythons in your
sleeves...
The Most Effective Bicep Exercises For Mass Building
• Close-grip Chin-ups: This is where you grip the pull-up bar with your arms
shoulder-width apart, and your palms facing you. Close-grip chin-ups are one
of the two most effective exercises for adding shirt-tearing muscles to your
arms. Why are they so effective? It's because it's a closed-chain exercise, and
it stimulates a major muscle group, which stimulates growth. And, because
they're really hard to do... the most effective exercises are the ones that
make your tired fastest.
• Cheat curls: We have Arnold to thank for these... he probably didn't invent
them, but he swore by cheat curls to add size to your arms. Back in the day,
other bodybuilders would tell him he wasn't doing anything but working out
his lower back, but those guys were obviously never Mr. Olympia several
times in a row. If you're going to do cheat curls, don't break your back...
that's my best advice. In order to not break your back, you might consider
doing them with on a cable machine. A cable machine will take away a lot of
the dangers of doing them with free weights, while still getting the same
positive effects. You should do a weight that you can barely handle for 6 to 10
reps.
• Squats: Yes, that's not a typo... squats is something the average guy in the
gym never does, and it's also the main reason most guys never hit their
goals. Squats are hands-down the best overall exercise for adding mass to
your body. And the reason is... they hit every major muscle group in your
body, and that promotes growth. It's a simple formula that you've probably
heard before... shut up and squat.

3. Now that you know what the most effective exercises are for getting bigger biceps,
I'll explain how to put this together so that it works for you...
• For the chin-ups, you should do 3 sets of absolutely as many as you can do.
It probably won't be that many when you first start. If you can't do 5 chin-ups
at once, then you should do as many sets as it takes to do 20 legit chin-ups.
No squirming and heaving your body around... you need to use good form
until you've done 20.
• For the cheat curls, take a weight that you can only do 6 to 10 times, and do
two sets. You can do three sets if you feel like a champion. A big key is to let
the weight down slowly and controlled... this will blast your arms... as you'll
soon find out.
• Train your biceps once a week at first. Seriously... they are small muscle and
if you train them good and hard, once a week is plenty. Avoid the compulsion
to blast them every few days... you'll grow more if you stick to once a week.
There you have it... a great biceps workout for mass that will have your twigs
looking like full-grown trees in no time.
You can get more training articles at:
http://www.get-ripped-in-4-weeks.net/biceps-workout-for-mass/