The best Bicep workout

The first muscle that we are going to discuss will be the bicep. In human anatomy, the biceps muscle ( biceps brachii ) is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula ( shoulder blade or wing bone), is the bone that connects the humerus (upper arm bone) with the clavicle (collarbone) and joins to form a single muscle belly which is attached to the upper forearm. The bicep is not a difficult body part to develop and it only comprises one-third of your upper arm and two-thirds are the triceps.

The Bicep Muscles


Right to the point

The human body is absolutely amazing. We truly are a machine, a work of art. The human body is composed of so many muscles. There are 640 muscles within the typical human body and almost every muscle constitutes one part of a pair of identical bilateral muscles, found on both sides, resulting in approximately 320 pairs of muscles. The human body has small muscles ranging to extremely large muscles. The largest muscle is the gluteus maximus (buttock muscle), which moves the thighbone away from the body and straightens out the hip joint. It is also one of the stronger muscles in the body. The smallest muscle is the stapedius in the middle ear.


Rome was not built in a day

How to build big arms fast? First of all, Rome was not built in a day. Everything requires time and patience. You can’t get to the top of a ladder unless you start with the first step. For those of you who are wondering how long does it take to grow muscles, and which muscles are easiest to grow, and which are hardest to grow. Well, that all varies from person to person. Everyone is different. Some muscles for you may develop easy, some may be hard to develop but eventually, down the road they will develop to the size that you want them to be, depending on your work ethic. Basically, What you put in, is what you’ll get out. For me personally, I found that the chest muscles ( pectorals ) were the easiest to develop, along with traps ( trapezius ), biceps ( biceps brachiis ), and triceps ( triceps brachii ). Other body parts took more time to develop, and again everybody’s anatomy is different.


The secret

The secret to building muscles is not found on the shelf, nor is it found in a bottle or a syringe. It is called self-belief. When, you apply self-belief to every aspect of your life, whatever it is in life becomes much easier to do. Meaning mentally as opposed to physically. When you couple self-belief with the drive you can accomplish anything you put your mind to. Regardless of the barriers, obstacles, nay Sayers, negative people and your immediate surroundings. No matter what it is, you will weather the storm.

The Secret, Law Of Attraction


The workout and How I Did It

I target biceps 3 times a week, performing 3 exercises ( change the exercise every 2 weeks ) reps to failure, slow tempo. I also did supersets, Giant sets and the pyramid workout(start low, then increase weight, and reduce weight again) I also did split workouts(half in the daytime and half in the evening) or full body. I always concentrated and focus on the target muscle. Must have a muscle mind connection. I also can’t stress enough, for a muscle to grow, you must work through the pain. So, once you reach failure, try and do a couple of more reps. You will be surprised how the muscle responds. If you are doing a workout at home, I suggest having an awesome set of dumbbells. Some of us cannot attend a gym for whatever reason, so bring the BodyCraft Galena Pro Home Gym, to your home, and leave the excuses behind. So basically my bicep workout days are Monday, Wednesday and Friday. The best biceps building exercises in my opinion, that help me achieve 21 inches plus biceps clean and able to maintain, are the following:

1. Concentration curls – 4 sets 8-12 reps and make them count for each exercise ( dumbbells or cables )

2. Standing barbell curls ( change hand positions )

3. Seated and standing alternating bicep curls ( dumbbell or cables )

4. Preacher curl ( barbell or cable )

5. Reverse curl ( dumbbell or cable )

6. Hammer curls  ( dumbbells )

7. Bodyweight bicep exercises (pull-ups, inverted pull-ups )  

Please keep in mind, take your time. Avoid upper arm muscle pain, basically, if you rush any exercise, you risk injury and are basically wasting your time and energy. You can work out any body part at least 3 times a week. The target muscle only needs 24 hours of recovery time. So when the 24 hours is up, hit that muscle again. Keep in mind that building the bicep requires time dedication and most importantly patience. You want to take your time when you’re building a specific muscle. You never, under any circumstances want to sacrifice your form or you will not achieve the desired results. You do want to make sure that you have a strict form when performing any exercise. By doing so, you will be preventing other body parts from assisting you with that specific muscle that you’re working on. So in regard to biceps, we don’t want to incorporate shoulders, back or lat muscles into assisting us with our lift. For example when performing a bicep curl the only portion of your body that should be moving should be only the forearm in a slow, controlled vertical motion. Absolutely no swaying, rocking or using momentum. Your entire body should remain still except the forearm. If, you practice what I am telling you. I guarantee results and you will feel and see the difference soon afterward. Important, make sure to consume an Amazing Delicious Protein Shake, before, and after a workout to provide, the building blocks for muscle growth.



Always keep in mind, The human body is basically a work of art, sculpture if you will. When an artist is working on a sculpture and he’s chipping away and chiseling and then he realizes one side is different from the other or one  side is not proportion with the other side. What does he do? The sculptor starts to Chisel away until he corrects the indifference of his sculpture ( statue ). The same theory can be utilized with the human body. When a muscle is lagging you change the exercises that you’re doing to develop that muscle and bring it up to par with its pairing partner, example ( the bicep muscle ). Always remain focus, have that mind muscle connection and visualize the muscle working and building. Remember to always log your progress and take before and after pictures. If you have any comments or want to ask me a question, please do so below, and I will get back to you asap. Thank you for reading. Until next time, here is to a better version of yourself…




  • Jacob Schilling says:

    Hi Dorian, thank you for this informative article. I have done bodybuilding before, and I have become strong. Have been uninvolved with weight lifting lately, but I am starting to get involved in it again. I used to take in lots of protein shakes back in my day of weight lifting, but I have been wondering lately, would taking protein shakes yield better results compared to just eating meat?

    • admin says:

      Absolutely, Meat digest slowly. Especially after a workout when protein is required for optimal growth. Whey protein digests quickly and should be consume before and after a workout. Casein protein digests slowly, therefore should be taken at bedtime. While asleep, body repairs itself, and grows while being supplied protein. 

  • jeffrey16201 says:

    Great plan for the best biceps, you have shared many great tips and even your best bicep exercise workout to help others who dream of biceps they will be proud of.

    We all dream of having beautiful bodies with no belly fat and impressing biceps, I plan to use your tips and workout plan in my present workout since my workout is not giving me the results I am looking for.

    Do you use any supplements which you recommend to add to the bicep workout plan?

    • admin says:

      Yes , I do. I am very picky on supplements. I will do a post on it going more into depth. My post pretty much get right  to the point. I will tell you, that I do consume protein 2-3daily, before and after a workout, and before bedtime. I also consume Amino acids, glutamine and creatine after a workout. Which are totally safe to consume. Also produced by your body. Instead of depleting your reserve, supplement them and receive the added benefits.

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