6 Best Ways on How To Get Big Biceps

6 Best Ways on How To Get Big Biceps


When you were a kid, you’d ask Santa Clause for big biceps. Just like the ones Arnold Schwarzenegger flaunted in Terminator or just like the ones that aid WWF Star Wrestler Triple H while pinning every opponent to the floor! However, now you’ve grown and had hopefully come to terms with the fact that big biceps don’t just appear like the cobwebs on your ceiling.

You need to sweat right to the very end until one fine day, voila! Developing large biceps necessitates long hours in the gym, a healthy diet, and sufficient rest. When you bargain for huge biceps, do not settle for baby pea-shooters when you can nurture extremely covetable biceps! Imagine the positive attention you will receive the second you rip out your shirt and swagger your way to the seashore!

Building biceps may not be a very easy task, but on the brighter side, it is relatively easier to target the biceps than other muscle groups. While working on the biceps, we ought to pay attention to the associated muscles, brachialis, and brachioradialis, which contribute immensely to a greater overall upper arm size. With that being said, follow the content of this article to ensure the growth of fabulous big biceps.   

Ways To Grow Big Biceps

Eat Well!

Building biceps doesn’t revolve around extensive exercise regimens. You also need to concentrate on your diet! You have to eat big to get big! If you don’t, then where do you expect to attain the energy for workouts? Muscles thrive on calories which is why you should binge on lots of protein (meat, eggs, and fish) and lots of carbs (brown bread, brown rice, and potatoes). Protein shake contributes immensely to the formation of big slender muscles. Your body muscles need nutrients to facilitate your workout movements.  


You might say – “Hey, I don’t want to be a couch potato”. However, you must bear in mind that abundant rest is vital for big biceps. The entire muscle building process is carried out in your sleep. Nine hours of undisturbed sleep is perfect. Try to bring down your cardio workouts to once or twice a week when you’re hell-bent on gaining biceps.  Never compromise on your sleep, especially after an intensive workout in the gym. Give your biceps some rest by training on your back in between intervals.  

Always Lift Heavy

If your goal is to grow large biceps, do away with performing many repetitions and sets of the lightweights. Change your game by lifting the heavy ones! Don’t overexert yourself. Around 4 to 8 reps will suffice for heavyweights. As you get used to the heaviness, up to your reps. You automatically increase your strength as you increase the mass of your weights. Here are a few exercises and tips to speed up the materialization of your bicep dream:

  • Barbell Curl: Use the underhand grip as you hold the barbell at shoulder-width whilst standing with your feet shoulder-width apart. Square your shoulders and extend your arms to leave the bar hanging in front of you. Maintain your straight position as you gradually curl up the barbell towards your chest. Squeeze your biceps as you bring the barbell higher. Avoid leaning back. Lower the weight without dropping it erratically, as you might just get injured in the process!
  • One-Arm Preacher Curls: Perch yourself on a regular preacher bench and grasp a dumbbell with the underhand grip. Extend your arms outward and gradually curl the dumbbell towards your right shoulder. Lock your elbow and squeeze your bicep as you do this. Lower the weight down gently and start with the other arm.
  • Hammer Curls: Adopt an upright position and clasp both hands with one dumbbell each. Your palms should face each while your arms should hang down at your sides. Flex your elbows and curl the dumbbell in your right hand up to your shoulders. Squeeze your elbows as you raise the dumbbells and remember not to turn your wrists while raising and lowering the dumbbells. .

Change Is Good!

After a certain point, you realize that you cannot continue lifting weights and your biceps fail to grow bigger. Relax! It was bound to happen as you have just passed an imperative stage of the workout. You, therefore, have to add some variety to your biceps workouts and propel your muscles into further growth. The moment your muscles get too accustomed to a certain pattern, they stop responding to it. Hence, you need to change your biceps exercises every two or three months.  

Better Training

You need to chalk out an entire plan to gain biceps. It’s a long and intricate process. Many experts insist that you should train your biceps once per week. Establish a routine and work on five different exercises. Remember that biceps are secondary muscles in back exercises and hence you should train your back at least 48 hours before and after focusing completely on the biceps.

When your biceps are still sore from the previous workout, leave them to rest.   So how does one train their back? Resort to the pulling exercises since every time you pull something by exerting your back, you are simultaneously stimulating your biceps. Thus, when you train your back, you are also training your biceps.

When you give your back sufficient training, you won’t have to dedicate more than 4 additional sets of exercises a week to your biceps alone. Never neglect the rest of your body by giving all of your physical attention to the biceps. This will only backfire. Perform squats and deadlifts to enable your whole body to grow and get stronger. This will certainly enhance your ability to lift heavy objects. 

Upgrade Your R.O.M.

What in the world is R.O.M, you may wonder. Gym enthusiasts refer to your muscle’s range of motion as just that. Hit on each and every muscle fiber if your ultimate target is to grow the best of biceps. Take the muscle from full “pronation” (arm extended, palm facing body) to full “supination” (arm curled, pinky turned in toward the body).   Are you motivated and thrilled? Do not expect instant results. Just work hard, sweat, and fall in love with your workout! The biceps will be popping out even before you know it!

Cover Image by Elias Sch. from Pixabay

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