Building the bicep muscle, is in many people’s opinion one of the most important aspects of a well defined physique, so they tend to spend a lot of time hacking away at the preacher bench.
In actual fact the key to building bigger arms is to train your triceps harder, because this muscle makes up two thirds of your upper arm. The bicep muscle is a small muscle, and what ends up happening 99% of the time is that you train them harder than necessary and end up over-training them. Remember that you biceps are activated on all pulling exercises, for example lat pull-downs, and your triceps on all pressing exercises. So in actual fact you are not hitting the biceps only once a week but twice.
Lets say that on your back day you do, bent-over rows, seated rows and lat pull-downs, 3 sets of each. You have now just performed 9 sets that activate the bicep muscle. Now on your actual bicep training day, you do another 12 sets. This equates to a whopping 21 sets a week just for the bicep muscle alone.
Can you honestly say that you do that many sets for your back, chest or shoulders? You would be lying!
Are you implying that I shouldn’t do any extra bicep exercises, and to train the biceps only when training my back?
Absolutely not, who doesn’t love hitting the preacher bench? All I’m trying to say is that you are probably over-training your biceps and that’s why you’re not seeing the results you so desperately want.
Since your so clever, how should I train my biceps?
Thank you so much for noticing 
Your arm workout should consist of no more than 6 sets, excluding you actual warm-up sets. The key here it to give it your best. If you have to get a spotter and do negative reps, that fine.
An example would be:
- Standing Barbell Curls 4 sets 8-12 reps
- Hammer Curls 2 set 8-12 reps
It may not look like much, but you’ll be surprised at how easily fatigued your biceps become.
The most important factor to take into account is that the biceps are not nearly as large as the pecs, or lat muscles, why should they be trained harder than the bigger muscles?
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