How did you get your biceps so big? That's a question I'm constantly asked.  As soon as you mention big guns, the biceps are the first thing most people think of. There nothing better than having your arms burst out your t-shirt! While it's true that to have huge guns the triceps should not be ignored since they make up more arm size, you have to have fully developed biceps to really stretch the tape. Most people love to train biceps, flexing their arms with pride at the end of every set, yet not always seeing the kind of results they want to see. This article will tell you how to get the results you want from your biceps training. It's important to know the function of the muscle you're training in order to design a routine that properly works that muscle. The biceps are properly known as the biceps brachii and is a two headed muscle. This muscle has two functions: Flexion - the action of bringing the arm up to the shoulder and Supination - the action of twisting the wrist, or turning the thumbs away from the body. The brachialis is a small muscle which lies just beneath the biceps. It is not really a part of the bicep muscle but is included in the discussion because an untrained brachialis muscle can add up to an inch to your current arm size. Research shows that 4-6 weeks is the most you want to spend on a routine, then it is time to change. Otherwise you hit a plateau and stop getting results. I've been working out for 8 years now so it didn't happen over night. When I first became interested in lifting weights all I did was bicep curls, push-ups & crunches every night. My biceps were the first body part to see results but I realized I was working them to much so I cut back to only working them twice a week. Your biceps get a pretty good workout while doing back so I decided to throw in two bicep workouts with my back routine on Wednesdays and call that one of my bicep workouts for the week. My primary bicep routine is accomplished Friday mornings. During this time I'll do 5 exercises for 4 sets to get that burn I desire.  This routine has given me great results without over working my biceps. I honestly feel working biceps once or twice a week is more than enough to build great biceps. I also believe in change. Barbell curls are my favorite exercises however I'll switch my routine from time to time to shock the muscles. I'll normally change 2 to 3 of my bicep exercises for new ones about once a month.  If you follow these tips and be patient you'll begin to see results in no time! Download the Exercise and Training Sheets (PDF Format) Right Click and 'SAVE TARGET AS'