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Fitness Questions - Biceps Workouts To Make Your Arms Grow!

Fitness Question:
I find some muscle groups burn out much faster than others. I can train my triceps to satisfaction but my biceps simply burn out quick and I just can't do any more. What can I do to increase a muscle group's endurance.

Fitness Answer:
The first thing you want to do is make sure you're not training biceps on back day. Training your back first will fatigue your biceps. So, have a dedicated arms day where you're training only your biceps/triceps. Start out with the most basic mass builder for your biceps, which is the standing barbell curl. Only do one thorough warmup set of about 15-20 reps to get the muscle really warm. Then, jump into a very heavy set of about 4-6 reps of barbell curls. If your biceps are getting tired, it sounds like this is your weak muscle group and it needs to catch up in mass, strength and endurance. Also, make sure to hit the biceps from different angles. This way the muscle is always stimulated and "confused" which is exactly what you want. Try including these exercises into your biceps training routine:

Preacher Curls (3 Sets of 12 reps)
Place an EZ or straight bar in front of the preacher curl bench. Sit down with your chest against the bench, grasp the bar and lower your arms as far down the bench as possible. The top of the preacher bench must be under your armpits, this will ensure that the exercise is as strict as possible. Extend your arms fully and from this position curl the bar up with your biceps. Focus on contracting the muscle as hard as possible, when the bar is curled all the way up slowly lower and repeat for the desired number of reps.

Inclined Dumbbell Curls (3 Sets of 12 reps)
Sit on an inclined bench with dumbbells in each hand and hands down by your sides. You can do hammer curls (where you keep your palms facing your body at all times); regular curls (with palms facing up); or supinating curls (where they start facing your body, and about halfway through the movement, you turn your palms facing up). Do 8 to 12 reps.

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