If you look around in any gym in America, you’ll see a few things. You’ll always see average-looking people moving average weights. You’ll sometimes see average people moving heavy weights. But there is one thing you’ll very rarely see. You’ll almost never see a very highly muscled man moving average weights. You don’t have to be big to be strong, but it’s almost never that you’ll see a big guy who isn’t strong.

When it comes to biceps training, this maxim is true – to an extent. You’ll see lots of average bodybuilders using average weights, and they’ll have average arms. And you’ll see some men with very average arms moving very heavy weights – often using a great deal of swing to move the weight from start to finish in the repetition. When you see any bodybuilder with very developed arms, you can be sure you’ll notice two very distinct characteristics about his training. First, he’ll be using heavy weights. Second, he will be using pretty good form for most of his reps. Imitate his form and speed, utilizing heavy weight on the right movements, and you’ll find success. Here are some good mass-building biceps movements.

Standing alternate dumbbell curl

This is the “mack daddy” of all biceps exercises. You have a complete range of motion and you can work with any weight, as well as change weights quickly on descending sets. After two good warm-up sets, knock out four solid sets of this movement with heavy weights. A little bit of swing is allowable, but only after you’ve completed six repetitions with perfect form.

EZ-bar biceps curls

The “rules of engagement” on this movement are the same as with the previous movement. Train very heavy. You won’t be as dependent upon balance as much with this movement, so it’s okay to go a bit heavier and use a bit more cheating – as long as it’s only being used after six solid reps are in the bag.

Reverse hanging dumbbell curls

Lie on an incline bench press at a 45 degree angle. Grab some 35s or 40s until you get used to this movement. Slowly curl the weights up from the complete hanging position, to the top position. Use very tight form to ensure your shoulders and back are not taking the stress off of the arms for this movement. Since the weight will be slightly less than “all out heavy”, you can train in the 8 to 12 repetition range.

Forearms

It’s important to remember that the appearance of the forearms is very important when upper arms are being judged. Forearms that are too big can cause the upper arms to appear small. However, if you have small, underdeveloped forearms, you’ll have a major problem with looking small next to the other competitors. When training this muscle group, you can go heavy, leaving it in the 7 to 12 repetition range. If you can only complete five repetitions, then you’re using way too much weight. It is okay to complete some twenty-repetition sets, but your main cause of growth will be the heavier sets.

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