“Show me your muscles!” If a hot chick asked you this question, what would you do?
That’s right, you’d flex your biceps.
What if you need a little more muscle to show off? You’re in luck – here are the strategies that will allow YOU to pack on serious biceps mass.
First we will look at the best exercise, set and rep schemes for biceps development.
Then we will cover the most important part of ANY biceps exercise.
Finally, we will look at how to fuel your ‘gun growth’ with proper nutrition.
After you know these keys, it will only be a matter of time before you start displaying some serious guns!
How to Get Big Biceps – The Biceps Workout-
Believe it or not, the best approach to getting bigger biceps is NOT to simply focus on all sorts of curling motions.
You first need to prime your body for muscle growth. Doing HEAVY full body movements like deadlifts is the best way to activate your body’s anabolic (muscle building) hormones.
After that, we will focus on more HEAVY compound pulling and pushing motions, to pack on mass to both the biceps and triceps (which is the biggest muscle in the upper arm, 2/3 bigger than the biceps).
Finally, we will do a few sets of heavy curls to really stimulate biceps growth.
So, here are a couple sample workouts. Make sure to warm up first, get instruction on any exercises you are unfamiliar with, and take at least a day off between workouts.
Biceps Routine #1
- Deadlift – 4 sets of 5-8 reps
- Incline Dumbbell press or elevated feet weighted pushups – 4 sets of 5-8 reps
- Weighted Body Row (grab a bar, put your feet up, and pull your chest to the bar) – 4 sets of 5-8 reps
- Dumbbell curls – 2 sets of 5-8
Biceps Routine #2
- Squat – 4 sets of 5-8 reps
- Military Press (with dumbbells or barbell) – 4 sets of 5-8 reps
- Weighted pullup – 4 sets of 5-8 reps
- Hammer Curls – 2 sets of 5-8
That’s it. Take a day or two off between workouts, don’t lift more than 3-4 times per week.
One of the most common obstacles to gaining muscle mass and size is working out TOO MUCH.
Next, let’s see how to fuel our muscle gains with proper nutrition…
The Most Important Part of Your Biceps Workout
Here is the biggest secret to biceps growth –
Flex your biceps as HARD AS YOU CAN as you lift the weight, and FLEX YOUR TRICEPS as you lower the weight.
When you flex the opposing muscle to a lift (the triceps in this case), it dramatically increases the activation of the primary muscle (the biceps, in this case), leading to maximum muscle fiber activation and growth.
Eating For Maximum Biceps Growth
Protein is important for growth, but even MORE important is calorie consumption.
Try to eat around 20 times your bodyweight in calories. So if you weigh 150 lbs, try to eat 3000 calories per day.
Adjust this up or down as you see fit, but this is a good place to start.
As for protein, aim for 1 gram per pound of bodyweight, per day.
Fats are important too (shoot for 20-30% of calories from good fats – olive oil, nuts, etc.), and good carbs (try 2-4 grams per pound of bodyweight per day)
Keep a diet journal to keep track of WHAT and HOW MUCH you are eating
Summing it All Up
So, now you have a good idea how to get big biceps.
- Proper training with compound exercises AND isolation moves
- Flexing the biceps HARD on the way up, contracting the triceps on the way down for maximum muscle activation
- Eating enough and keeping track of WHAT you are eating for maximum growth
Now that you are armed with this knowledge, get out here and start growing those biceps!
How to Get Big Biceps – A Biceps Workout That Works!