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Whiles there are several ways to build your bicep muscle. There are a few principles that have to be adhered too in order to succeed.. Some experts will suggest using heavier weights or high reps. Others will suggest performing super sets. However the key to building your bicep muscle is the amount of intensity generated.

Generating the maximum amount of effort in the shortest period of time can be defined as intensity! This means taking any set to the point where completing another repetition is impossible. Intensity has to be high for your bicep muscle to grow.

Below you will find a sample bicep muscle workout:

The bicep exercise you will use for this exercise is the dumbbell curl. Pick a weight that will allow you to perform 8 repetitions to positive failure. Positive failure means the point in a repetition where completing another repetition is impossible.

Perform those repetitions. When you are done put the weight down and pickup a weight that is half the weight you used initially. Simply hold that weight in the mid way bicep curl position. Hold this position for a count of 10 seconds. This hold creates a powerful intensity that will get your bicep muscle to grow. The hold does not allow the bicep muscle to rest and this produces a high intensity to be generated for this bicep exercise

When you are done holding the weights for a count of 10 seconds, pick up the heavy dumbbells again and perform another set to positive failure. You will probably get 6 repetitions. When you are done, drop the lighter weights and pick up the heavy one again and perform another set to positive failure!

This is one set of dumbbell curls and it is so intense it will help grow your bicep muscles fast. As it is intense you need only one set of this bicep exercise to develop big arms.

This kind of intense bicep exercise is what you need to stimulate new growth in your bicep muscle.

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