Overview: When it comes to Biceps training, you must first analyze the biceps muscle itself. The biceps muscle consists of 3 parts that work together to form the muscle. Building all 3 of these components evenly leads to world class guns! When working a smaller muscle group such as biceps, Hardgainers should aim for 3-4 exercises, and roughly 9-12 working sets.

An outline of the training principles a HardGainer must take into account while developing their workouts. The number of sets and rep range per bodypart are discussed.