Every gym has one common element: almost everywhere you go, you will see people working out their biceps and triceps. Biceps are considered one of the vanity muscles because they are most visible, and therefore command more respect. You ask anyone to show you their muscles and almost always he/she will show you their biceps. Biceps make up only one third of your upper arm, and the triceps consist of the other two thirds. So to have an impressive arm, you must build your triceps while building your biceps or the effort spent on your biceps will not show good results. We will touch on triceps on another article but for now let's talk about biceps. Following are some exercises that will blow up your biceps. Most of you will recognize these but the most important question is: are you doing these correctly using good form and technique? If your answer is "no" or "I think so", you will most likely be wasting your time because your biceps will not grow to full potential. Perform each exercise for 3-5 sets once or twice a weekend at reps of 6-10, but make sure that at the high end of the rep you will not be so fatigued that you can't perform another rep in good form. Incline dumbbell curls- sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement close to your sides. Curl the weight upward and toward shoulder level, then squeeze your biceps hard at the top position. Lower the weights again, slowly under full control. Preacher curl- similar to barbell curl but using the preacher curl station. This is an excellent bicep peaking isolation exercise. Hammer curl- this exercise gives your biceps the full look and your forearms are also working hard. Similar to incline dumbbell except you will be using hammer grip on the dumbbell; like holding a hammer knocking nails in. You van do this standing p or sitting down. Remember to focus on the movement of your biceps all throughout each motion. If you want to fuel your muscle growth, enhance endurance and accelerate your recovery, then Creature is for you. For best results, take a dose 30 minutes before your workout and then immediately after the workout .Don't lift the weights that are too heavy and will compromise your form and technique. And remember to change the order of exercises you perform after 6-8 weeks to shock your biceps into new growth and watch those arms grow! Don't forget to get big, be strong, keep fit and stay healthy. Beast Out.