Many experts suggest several ways to build your bicep muscles. Some say use heavy weights, others say use high reps or low reps. some suggest super sets. But in my opinion you will not build big bicep muscles if you do not use the right intensity. Intensity is the principle that has to be in place before you can build your bicep muscle.
Having the ability to generate the maximum mount of effort in the shortest period of time is defined as intensity. This simply means performing as many repetitions in a set until you can no longer perform a single repetition. If you want your bicep muscle bigger you need the intensity generated to be high.
Here is a simple bicep muscle workout you can follow:
We will be using the dumbbell curl for this bicep exercise. Pick a weight that will allow you to perform at lest 8 repetition to positive failure. Positive failure is the point where completing another repetition is impossible despite your greatest effort.
When you are done performing as many repetitions as you can, put the weights down and select another weight that is half the weight of what you initially used. Hold this weight in the midway bicep curl position for a count of ten. This will create an intense burn; this hold does not give your bicep muscle a chance to rest. So it creates a high intensity environment for your bicep muscles.
When you are done holding the weights for a count of 10 seconds, pick up the heavy dumbbells again and perform another set to positive failure. You will probably get 6 repetitions. When you are done, drop the lighter weights and pick up the heavy one again and perform another set to positive failure!
This is one set of dumbbell curls with holds. It is all you need to grow your bicep muscle. And because of the intensity generated in this set you need only one set to make this work.
This simple bicep exercise is an example of what it takes to generate the right intensity you need to build your bicep muscles.