How To Gain Bicep Muscle

Many are interested in how to gain bicep muscles.  As one of the most concentrated upon areas of the body, gaining muscle in the biceps is a large focus of many in the weight room.  Take these considerations into account in order to gain bicep muscle strength.

1. Lift weights for strength, not to tone muscles.  In order to gain bicep muscles, you cannot be focusing on toning the bicep muscles.  This is not what you want to do, as you want to gain bicep muscles first and then tone them accordingly.  The simplest way to do this is to perform sets that are focused on strength and power, not those that are longer.  Aim for lower reps; anything using more than six or eight reps is not ideal.
2. Get some variety in exercises that target your biceps.  You won't be able to gain bicep muscle consistently if you are performing the same lifts over and over.  Mix it up with some different exercises to focus in on different parts of the bicep muscle.  This will spark muscle gains when variety is used.
3. Make sure you are getting adequate rest.  Overtraining is dangerous to your health and to prospects of positively building bicep muscle.  You will be better able to lift successfully if you are getting enough rest for your bicep muscles.  You will do more harm than good if you overtrain.
4. Don't forget about other muscles.  Other muscles will be able to help you lift weights with your biceps.  Not to mention, developing mass in your triceps and shoulders will complement a well-developed bicep muscle much better.

Resource:

El-Hewie, Mohamed F. Essentials of Weightlifting and Training. Shaymaa Publishing Corporation, 2006.