Biceps are a group of muscles in the arm that “pop” when you flex the arm. Increasing it means more than doing the same exercise over and over again. Learn exercise strategies, biceps exercises, and lifestyle changes that result in bigger, stronger biceps.
Method 1 of 3: Exercises for the biceps
Step 1. Do dumbbell exercises
Stand with your feet shoulder-width apart. Hold dumbbells by the sides of each hand with arms fully extended and palms turned inward. Stretch your arms and bring the dumbbells in front of your chest.
- Do between 6 and 8 reps and 2 sets. After a week or two, increase to 3 sets. After that, you can increase the weight of the dumbbells.
- If you don't have dumbbells, you can use balls or barbells.
Step 2. Do oblique dumbbell bends
Sit on an exercise chair with a 45º incline. Place your feet on the floor and hold the dumbbells by your side with your arms fully extended. Always lift one dumbbell at a time and alternate arms. Bend until the bar is level with your shoulder and the elbow is fully bent, then slowly lower the bar back to the starting position.
- Do between 6 and 8 reps and 2 sets. Step up to 3 sets after a week or two, then add more weights as you get stronger.
- You may find that you need to use less weight for this exercise than with standing dumbbell squats. That's not a problem: the inclined position makes lifting difficult, so your biceps still get a great workout.
Step 3. Do concentration bends
Sit on an exercise bench with your feet flat on the floor, shoulder width apart. Lean forward so your right elbow is touching the inside of your right knee and your arm is fully extended. Bend the dumbbell towards your chest, keeping your elbow in the same place.
- You can put the other hand under the other knee for more stability.
- Do between 6 and 8 reps in 2 sets, then repeat with the other arm.
Step 4. Do pull-ups
This exercise may seem difficult at first, but it's a great way to get bigger biceps. With your hands shoulder-width apart and your palms facing you, grab a bar. Cross your legs and lift your body until your chin is higher than your hands. Slowly lower your body back to the starting position.
- Do between 6 and 8 reps and 2 sets. Once you've gotten stronger, increase to 8 to 12 reps and 3 sets.
- To increase the intensity of the exercise, wear a weight belt. As you get stronger over time, add more weight.
Method 2 of 3: Training Techniques
Step 1. Don't exercise every day
You may think that exercising every day leads to bigger biceps, but your muscles will get stronger in the rest period between workouts when they have time to recover. Over time, they get bigger and can lift more and more weight..
- Do not exercise your biceps more than twice a week for best results.
- Exercise your other parts of the body on the days that you aren't doing bicep enhancement exercises.
Step 2. Limit the length of the training sessions
Exercising too long in one session can overload your biceps and lead to injuries that throw you back. Your arm muscles are much more fragile than other muscles in your body, so it's important not to overload them too much. 30 minute workouts are ideal for building strength and avoiding injuries.
Step 3. If you train, train properly
Create each 30-minute workout by working as hard as you can in that short amount of time. Lift the heaviest weights that you can lift multiple times to make your session as intense as possible. Bodybuilders call this method "work to failure" because you should be training with weights so heavy that you will eventually fail another round.
- Find your "failure weight" by choosing a weight that you cannot lift more than 6-8 times before your muscles tire too much for you to lift further. If you can't lift it even once or twice, then take less weight.
- Your failure weight will gradually increase as your muscles get stronger. Add more weight at 5kg intervals every few weeks and use the same method to determine if you are lifting too much or too little weight.
Step 4. Note the correct shape
Your failure weight should be a weight that you can lift in the right form. Proper form prevents your biceps from being injured and promotes proper muscle building.
- Start each set with your arms fully extended, not with your elbows bent.
- Don't use momentum to lift the weights, use controlled movements. Slowly lower it instead of dropping it quickly.
- If you find that you can only do a few reps without giving up good form, you are lifting too much weight. Start with less weight and increase your strength.
- Rest 45 seconds between sets and let your muscles rest.
Method 3 of 3: Lifestyle changes
Step 1. Reduce your calorie intake
When you exercise a lot, you need to be careful to consume lots of calories for energy, overeat, but forms a layer of fat on your body that hides the muscles you work so hard for.
- Choose fruits, vegetables, and whole grains.
- Drink plenty of water to keep your body hydrated and to relieve hunger pangs after a workout.
Step 2. Eat lots of protein
Protein helps build muscle, so it's important to eat plenty of it while you exercise.
- Eat poultry, beef, pork, eggs, and other sources of protein to build muscle.
- Beans, leafy greens, tofu, and other vegetarian sources of protein are also good options.
Step 3. You can also take creatine
Creatine is an amino acid that the body makes to build large, strong muscles. Many bodybuilders take creatine supplements to help them achieve their training goals. While it's also not approved by the FDA, creatine is considered safe when taken in doses of 5 grams.
- Choose a creatine powder that can be mixed with water and consumed several times a day.
- After an initial rush hour of drinking large amounts of creatine to add to your body, move on to a lower maintenance dose.
- Never train a muscle for more than 20 minutes. If you are rigorous lifting, your workout shouldn't be longer than 45 minutes. Anything that takes longer will cause your body to stop producing testosterone and instead produce cortisone, which increases fat storage.
- Always stretch, warm up, and cool down. Tennis arms are crap.
- A tight grip works the inner bicep, a wider grip the outer bicep.
- Always get enough protein. Eat 1.14g of protein per pound of LEAN BODY MASS (e.g. if you weigh 100kg and have 24 percent body fat, your lean body mass is 76kg, so you need to consume 185 grams of protein daily).
- Pull-ups are the best exercise for the biceps.