Biceps are the muscles that are most often asked to seen flexed. When chicks say, "Hey, flex for me!", they are most likely talking about your biceps.
Your biceps get a lot of training from other exercises, so you do not need to go crazy with countless sets and reps. Most people think if I do 30 sets of barbell curls, I will build massive biceps.
Nevertheless, they are wrong! This method will lead to overtraining, which could actually make your muscles decrease in size.
Well, let us get into the training. I like to do my biceps on the same day as my back. Since most back exercises involve using the biceps, they will get warmed up and receive a good workout.
This also prevents you from overtraining your biceps. If you do your biceps on Monday, then do your back on another day, you could end up overtraining.
When doing chin-ups, you should use a close grip and really emphasize the negative (not the pull up, but the way down). When going down, you want to go slow, in order to stretch your biceps and give them a good burn. I usually do two sets of however many chin-ups I can do.
The key to these exercises is as follows: You should really concentrate and squeeze your biceps on the way up. This should be followed by a very slow negative. Include this in your workout and your arms will be sure to grow.
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Tri-Phase Training Video Series:
Phase #1: Volume Training!
In this fourth episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Volume Training, doing an Arm Day volume workout on Day Four!
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