Looking to step up your current bicep workout? Check out the best bicep building exercises below.

Most people think that having big biceps is really just to impress others.  Either you have been blessed with the genetics that give you short biceps and a potential to make your biceps look huge much easier, or you don/t have those genetics and have longer biceps that will make you have to work much harder to begin to show your effort. Either way, it will take some time to make your biceps grow and get bigger. 

To do that though, you need to do a few other things that will help in your efforts.  You'll need to get plenty of sleep each night so that your biceps will have time to grow and repair. After you workout your biceps, make sure that you get enough protein.  There are many sources of protein that will help you.  You need to consume a protein shake, a lean piece of meat, or a different source of protein like an energy or protein bar to help out.  Also remember that with all workouts, you need to inhale as you begin the repetition and exhale as you end the repetition.  Check out the following bicep exercises below. They'll give you the most mass and all around workout, when done with enough intensity, so get at it!

5 Great Triceps Exercises You Can Add To Your Normal Workout Regime for Mass.

You'll probably be surprised to know that your triceps actually take up as much as two-thirds of your entire arm.  When your goal is to achieve large, rock hard arms, then it is a must that you commit yourself to focusing hard on your triceps, maybe even a little harder then on your biceps.  Below are 5 of the top triceps moves we recommend for mass.  If your goal is to increase the size of your arms, you might try adding a few of them to your regular workout routines.  For the best results, you should try to isolate your triceps, and be sure to not use your back during the exercises.   

While performing any of the exercises for your triceps, make sure that your feet stay firmly on the ground.  You should exhale as you perform each exercise, and inhale as you return to the beginning position. 

1. Weighted Dips – Get two benches that are placed five feet apart.  For taller people, you will need to place them a little further apart.  Place both hands (palms down) on one bench, and both of your feet on the other.  Slowly lower your body until your arms reach a 90-degree angle, then go back to the starting position, and repeat.  To work out your triceps even further, try laying extra weight plates flat on each leg.  You should do at least three sets of ten of this exercise.