Biceps are one muscle that every guy wants to build, and the majority of them go about it in the wrong way.  The theory that most people follow when trying to build biceps is to work out until they can’t lift anymore.  While this does help to add some mass, it is not the proper mass that you’re looking for.

Biceps are one of the smallest muscle groups in your entire body, and so building biceps is not easy and adding bicep mass is difficult too, but if you take the right approach it is possible to build biceps, through a combination of exercise and diet, since exercise itself stimulates muscle growth, but isn’t the only step towards building biceps.

As with achieving any fitness goals, including building biceps, nutrition is the first and one of the most important steps.  Protein is the nutritional key to adding muscle mass so when attempting to build biceps, make sure that your diet is rich with non fatty protein such as that found in fish and chicken.

When exercising with the goal of building biceps, the mistake that most guys make is believing that bicep curls are the be all and end all of a quality bicep workout.  In reality, bicep curls are a piece of a quality workout, but not the whole package.

A proper bicep workout should comprise exercises that workout other muscles as well.  Squats will, in essence, allow you to build your biceps even more than bicep curls will.  Therefore combining the two will lead you to maximum gain.
Finding exercises that target your biceps in a secondary role will allow you to see far better gains when attempting to build biceps.  Exercises that target your biceps in a secondary role include hammer curls, bench press, seated cable rows, one arm rows, bent over rows and chin ups.

So combining these exercises, by doing a set of chin ups or bench press followed by a set of bicep curls will provide premium bicep building results.

It is also important to be consistently increasing the amount of weight, while also increasing the number of repetitions that you actually do with each exercise and make sure to be doing shifting sets so that your muscles don’t get too used to making the same motions.  This will allow you to stimulate more muscle growth.

Another common mistake made by people when attempting to build their biceps, or any muscle for that matter is to rest in between heavy work outs. Your muscle grows when you rest. Go to the gym with the aim to do the most intense work out, but be sure to follow that up with a day or two of rest.

Following theses steps of proper nutrition, a varied workout routine with exercises that work out the bicep as the primary muscle as well as the secondary muscle, while make sure to increase the weight you’re lifting and varying the exercises and taking appropriate time to rest between heavy workouts will allow you the best opportunity to build  biceps fast.

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