How to grow your biceps fast

In order to build any muscle fast and effectively, we need to perform exercises that target the muscle from different angles. The exercises should also feel good and be easy to progressively overload.

The following two exercises will target your biceps in streched and normal position

1. Preacher curl: Puts the most amount on tenstion on your biceps in bottom/streched position
2. Standard barbel curl: Puts the most amount on tenstion on your biceps mid range of motion

Often neglected: Brachialis

The brachialis is a muscle that lies underneath the biceps. It's often neglected but plays a crucial role in the overall size and appearance of the arm.

To target the brachialis, include exercises such as hammer curls and reverse curls in your biceps workout routine.

Final bicep routine

1. Preacher curl: 4 sets of 8-12 reps
2. Standard barbel curl: 4 sets of 8-12 reps
3. Hammer curl: 3 sets of 10-15 reps

A few helpful tips

1. Before starting your biceps workout, perform a few light sets of bicep curls to warm up the muscles and prevent injury.
2. Focus on maintaining proper form throughout each exercise to target the biceps effectively and avoid injury.
3. Try to push the last set of each exercise to close to failure to maximize muscle growth.

While exercise selection is important, it's also crucial to focus on progressive overload and reps close to faliure to maximize muscle growth. To these stay consistent with your training and nutrition and you will see results in no time .