When somebody starts muscle building, one of the mostly focused muscle group is the arms after chest. Yes, who else does not want strong and big arms.
However, many beginners do not train their arms properly. They do not do the right types of exercises and routine, which may lead to muscle and strength growth, but the results can be much better.
One misconception of beginners is that they only train their biceps. Your upper arm consists two muscle groups triceps and biceps. The bigger ones are the triceps. Hence, if you want to build big arms, you should pay attention to your triceps as well.
In addition, in order to perform the various biceps exercises correctly and efficiently, you should have strong forearms and grip. This way you should not forget about lower arm exercises.
There are a lot of exercises with and without equipment. However, there are 3-4 that are essential.
The top arm workouts with weights are the biceps curl with barbell or dumbbells, preacher curls, and hammer curl.
But, I would add chip up as well which is a compound bodyweight exercise, but it improves biceps excellently.
If you do these movements, you can work out all parts of the biceps as well your forearms. They develop the muscle mass and strength.
If you want an efficient biceps workout and avoid injuries it is crucial to perform the movements correctly. I have seen so many people doing the biceps curls badly which is not only inefficient but also dangerous.
Here some things you should focus on.
If you are a beginner, it is recommended to workout all body parts 3 times a week. Hence, you will work your arms 3 times a week, but you should do only the maximum 3-5 sets per a session. That means 12-15 sets per a week.
For example, you do 3 sets of barbell biceps curls and 2 sets of hammer curls.
Once your body gets used to weight training, and you learn how do the exercises properly, you can start split training which means you train 1-3 body parts at each occasion. You can do 2, 3 or even 5 days split.
You can have harder arm workouts and more sets since your muscles have more time to recover.
The number of repetition for beginners is between 8-12.