If one's goal is to develop thick, massive biceps, then one needs to devote a proportionate amount of time working the triceps as well.
Quickly, muscular balance and symmetry are critical in one's training pursuits for two primary reasons.
For starters, those massive biceps are much more impressive with similarly developed "horseshoe" triceps.
This fact may not mean a lot to the casual exerciser, but in a bodybuilding contest, muscular symmetry can be the difference between winning and not placing at all.
Muscular imbalances can lead to acute injuries, as well.
Pulled hamstrings are common among competitive athletes, generally because of large, powerful quads countered by notably weaker hamstring muscles.
One always needs to strive for muscular balance and symmetry in his or her training.
Keep in mind as you train that safety is always priority number one.
The keys to building massive biceps are intensity and variation.
One is going to train with heavy resistance, utilizing sets of no more than 10-12 repetitions per set, generally speaking.
Sets of six to ten repetitions are common for building significant mass.
Of course, your biceps training has to "fit" within the context of your overall goals and training objectives.
The following training session will blast the biceps as well as the triceps.
This routine consists of three quads, each made up of two supersets, for a total of 12 different exercises (six biceps exercises, in addition to six triceps exercises) total.
If one is attempting to pack on significant mass in the arms, one should complete the following routine at least twice per training session.
Quad One Straight-bar curls (these can also be done with a curl-bar, utilizing varied hand placement, in order to change the exercise stimulus occasionally) Conventional triceps press-downs Preacher curls (seated at a machine, or bench designed for this exercise) Standing, or seated overhead triceps extensions (can be done utilizing cable, straight-bar, or single dumbbell) Quad Two Standing cable curls (low cable) Skullcrushers (supine triceps extension, typically performed with straight-bar) Alternating dumbbell curls Triceps kickbacks (performed with a single dumbbell, normally) Quad Three Hammer curls (dumbbells, or low-cable with rope attachment) Reverse grip triceps pressdowns Chin-ups or pull-ups (these are obviously more intense when not assisted; however, in order to achieve any volume here, there are typically assisted pull-up stations in most up to date fitness facilities; the idea on this set is to perform to failure) Conventional dips (another bodyweight resistance exercise that can be done at the dip station, or with the use of a flat bench; perform this set to failure as well) The above routine can be performed as outlined, or modified to suit individual preferences.
It is important to note, though, that when one is working the muscles of the arms in this manner, that one follow a bicep exercise with a triceps exercise, followed by a bicep exercise, and so on.
Bear in mind that this routine is intended to be performed at a high-intensity level (more resistance, less repetitions per set).
The working muscles need a break between sets, hence the alternating pattern of exercises.
Perform the exercises in each quad with virtually no rest.
The only rest between sets within a quad should be the time it takes to get to the next station, or exercise.
Take a minute and a half to two full minutes of rest between quads.
This rest period after each quad is essential because of the higher intensity of the sets.
One certainly doesn't want to burn out the working muscles before one nears the end of the training session.
In the event that two full minutes between quads are not sufficient to allow recovery, then take an additional 30-60 seconds.
One needs to be mindful though, not to rest longer than needed.
Whereas traditional circuit training routines are much more time efficient, when the goal is significantly increased muscle mass, one simply cannot perform this routine at the same pace one would perform traditional circuit training.
This mass-building arm routine will take at the least an hour to complete, possibly as much as 90 minutes.
One may be currently training the biceps with the back, and the triceps with the chest in a three-day split routine; however, it is known that when one works a back/biceps and chest/triceps split that the smaller muscles (biceps and triceps) will often burnout while working the larger muscles of the chest and back.
This can result in significant bicep and triceps growth through working those muscles to failure essentially, or can result in the biceps and triceps not having the endurance needed to finish the training session.
If the latter is the case, your training results may suffer for it.
For periods of maximum growth, this author prefers working a three-day split, training antagonistic muscle groups in each training session.
The fourth day of a three-day split routine should be your active rest day.
By alternating pushing and pulling exercises in a training session, one receives the added benefit of the non-working muscles receiving a good stretch while the working muscles are exerted.
Some experts believe that this "active stretch" helps in stimulating muscle fibers and overall muscular growth.
As we all know, stretching is helpful in preventing acute injuries, such as a pulled muscle.
It also serves in promoting greater range of motion.
The arm routine outlined above will blast the biceps and triceps.
It can serve as a solid foundation for aspiring young bodybuilders or the experienced exerciser in search of the big guns.
If one is not clear on the proper form or execution of any of the above exercises, there is no shortage of video demonstration available online.
Simply Google "triceps pressdown" and one will find visual demonstrations of the exercise.
One's fitness facility may well have visual aids (exercise demo charts) prominently displayed for reference.
In closing, one cannot afford to completely dismiss the forearms in one's arm routine either.
Fortunately, the forearms will get some work from the exercises noted above; however, one should incorporate some wrist curls into one's bicep routine as well.
Good luck, and remember that your results will always match your efforts.