Make a clear training plan and stick to it for about 4-6 weeks. Use your creative zeal and make high-intensity trainings and within a month you will notice the results.
Do not grab from the beginning heaviest weights! This applies to both hands, and to any part of the body. In the beginning do 2 light warm up sets, and only the in the third one handle the maximum weight.
Work at a moderate speed and complete control when lowering the weight. Proper performance of the eccentric movement, not only working helps you gain mass, but also protects against injury.
Development of the biceps requires perfect technique, especially at the initial stage. Learn to work technically, and leave the "cheating" to the professionals.
At the point of peak reduction use an additional strain on biceps. This offers a great "pump" and accelerate muscle growth.
Work through all sorts of biceps exercises. Avoid monotony in training change often the complexes.
Rest between sets for at least 1 minute. Continue to exercise at a different group of muscles after 3-5 minutes of rest.
Remember: the main part of the body it’s your head or to be more precise your thinking. Learn how to monitor the brain activity of the muscles. For the development of the biceps it is particularly important.
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