Why compounds will help you build big biceps.
If you goal is building muscle mass (which it must be to build big biceps) compound exercises should make up the core of your weekly routine. We’re not saying stop doing isolation exercises, but use them to compliment your big bicep compound exercises.
Compound exercises allow you to lift heavier weights and work more muscle groups at the same time than isolation exercises. This saves you precious time in the gym while stimulating the maximum amount of muscle fibers. In addition, compound exercises, due to the increased amount of muscle used for the movements, are better at sending your endocrine system a “distress call” to pump out more anabolic hormones such as testosterone and growth hormone.
Having a good mix of compound and isolation.
If you want to build maximum muscle mass and big bicep size, you need a good combination of both compound and isolation exercises. Pretty much all big bicep compound exercises incorporate your back muscles. So it makes sense to work your biceps on the same day that you work your back. This will make it easy to incorporate compounds into your bicep workout because most back exercises are actually bicep compounds.
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