If you are having a hard time building muscle in your biceps then try adding "weighted chin-ups" to your workout.
Keep in mind that if you perform the reps with a SLOW negative you stand a better chance of building muscle. The negative part of any movement causes the muscle to lengthen and stretch beyond it's normal threshold thus causing more damage for repair. When building muscle the more damage the better!
Even if you CAN'T do a weighted Chin-Up, you can still utilize this exercise for the slow negatives by standing on a bench so that you can hold the bar and jump-up skipping the first part of the movement. Once you are up, use all your strength to hold yourself there for a second and then descend slowly with a 4 second TEMPO.
See if you can handle 4 sets of 10 reps!
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Scott Herman is the founder and CEO of Scott Herman Fitness. He created the business because he saw the need for people who wanted to get in shape, but couldn’t afford the high cost of a personal trainer. He has worked in a gym since he was 14 and has done everything from GM to Fitness Professional. He attended Merrimack College in North Andover, Mass., where he received his bachelor’s degree in business administration. He also holds a real estate license. After college, Scott harnessed his energy into a career that encompassed all the things he loves: fitness, modeling and the entertainment business. Thus, Scott Herman Fitness on YouTube was born and this dynamo now spends his days expanding his social network on his quest to teach fitness to the world for free.