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Most people who go to the gym and lift weights, their number one priority is get big biceps. But most people are simply going about it the wrong. Most of them are neither lifting too little or lifting too much and over training. To build big biceps you need to be doing the right exercises and lifting weights that are heavy enough to break down the muscle tissue, then rebuild and repair it bigger.
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Lets give you three arm exercises that you must do if you are to build a big set of biceps. The first exercise you must do is alternating dumbbell curls, look to lift the weight slowly to the top, crunch it for a second, then slowly take the weight down, ready for the next rep on the other arm. You want to be completing 8 to 10 reps on each arm, any more reps and you will be lifting weights that are too light to build muscle. You will need to complete 3 sets on this exercise.
The second bicep exercise is the preacher curl, this exercise is fantastic at adding shape and peak to the bicep which will give it a better overall appearance. Complete 3 sets of 8 to 10 reps using good form.
The third and final exercise in your bicep workout will be the standing barbell curls. This exercise is excellent at really working all the bicep muscles and adding size to your arms. It is best to complete this is exercise using a super curl barbell, which is a bar which is shaped to give your arms maximum concentration of the bicep muscles when in use. Complete 3 sets of 8 to 10 reps using strict form. In total this is 9 sets of bicep exercises, this is the maximum amount of sets you will want to be doing. Any more and your arm building will slow down and grind to an halt due to over training.
