• Certain strategies can help you acheve the development of muscle mass within your biceps.arm pumping image by MAXFX from Fotolia.com
  
  To gain muscle in your biceps, you can follow certain strategies to increase your likelihood of success. By performing proven biceps exercises, and by setting up and performing your workouts in a certain manner, you can easily gain muscle mass in your biceps. Once adopting the strategies into your training routine, it is important to work toward your goal with a sense of dedication and determination.
  
  

Exercise Selection

• Certain exercises target the biceps muscle group more effectively than others. Concentration curls and preacher curls allow you to stabilize your upper arm and isolate the biceps muscle to reduce the risk of using momentum to help assist with the lift. Single-arm curls with dumbbells and double-arm curls with a barbell are also effective ways to train the biceps muscle. Additionally, you can use various exercise machines to train the biceps muscle in a similar fashion as with free-weights. Whichever method you prefer, make sure you choose exercises that appropriately target the biceps muscle group.
  
  

Exercise Routine Set-Up

• The number of repetitions you use for your training of your biceps is an important factor to develop muscle mass. According to Brad Schoenfeld, in the December 2000 issue of the NSCA's Strength and Conditioning Journal, a moderate-repetition scheme of approximately eight to 10 repetitions per set is decidedly better than other repetition-schemes for achieving optimal gains in muscle mass. High-resistance and low-repetition sets are contrary to established principles of exercise physiology. In other words, make sure you use eight to 10 repetitions per set when setting up your biceps training routine.
  
  

Muscular Fatigue

• When performing your biceps exercises, it is important that you appropriately fatigue the biceps muscle. To understand how to appropriately fatigue the muscle, it is important to understand the relationship between muscular fatigue and your training repetitions. If you are performing eight to 10 repetitions, you should not be able to perform more than 10 repetitions within your set. If you can, you are not using a heavy enough resistance. If you are not able to perform at least eight repetitions per set, your resistance is too heavy and you should lower your resistance to one that allows a few more repetitions.