Whenever you flex your arms in front of people, it's the biceps that pop out and allow you to show off those massive guns. So you obviously want to make biceps an important part of your bodybuilding routine. Along with this, you also need to lift the biceps right instead of like one of those losers who does dumbbell curls every other day while expecting to see major results. With that in mind, let's take a look at 10 tips for building huge biceps.
Tip #1: Hit Different Angles of your Bicep
One problem a lot of people have when lifting biceps is not hitting all of the angles during a workout. But if you truly want large biceps, you need to focus on working all angles of these muscles. This means doing normal curls for the insides of the arm while using the EZ-bar and seated incline curls to work the outside of the biceps.
Tip #2: Don't forget the Triceps
While this might seem like a no-brainer to many bodybuilders, there are still plenty of people who make triceps an afterthought during workouts. However, you've got to realize that triceps are even more important than biceps in terms of arm mass (triceps make up two-thirds of the arm). If you have big triceps, it will help your bulging biceps look that much better.
Tip #3: Lift Biceps Hard and Fast
Biceps aren't a set of muscles that respond well to lots of reps and sets. Instead, biceps are full of fast-twitch muscle fibers and respond better to intense, short training. With this being the case, your best bet is to do around 8 reps with heavy weight; also keep the amount of sets low at 3-4. Anything more than this could be counterproductive to your overall growth.
Tip #4: Avoid doing Regular Curls All of the Time
Dumbbell and barbell curls are the foundation of bigger biceps. In fact, there aren't a whole lot of other things you can do besides these exercises to build large biceps. But one thing you can do is switch things up from time to time so your biceps don't get used to the same movement. Instead of doing regular dumbbell curls every time, do hammer curls in their place. You could also put a pause in at the middle of a rep or curl a bucket of water instead of weights. Whatever the case, just make sure you aren't boring your biceps.
Tip #5: Don't get carried away with switching Things Up
It's important to shock your muscles into growth, but it is even more important to avoid injuring yourself. When you throw pauses into reps, do partial reps, etc., you push the biceps past their limitations. And this is definitely good at times because your body will build the muscles up bigger than before. However, constantly pushing your biceps session after session is a good way to injure yourself.
Tip #6: Eat!
As with any set of muscles, you need to eat in order to experience growth after blasting your biceps. This means getting at least 1 gram of protein per pound of body weight and maintaining a balanced diet. If your diet doesn't provide enough protein, then you'd better get some whey protein or other supplements.
Tip #7: Try keeping your Pinkie Back on Dumbbell Curls
It may surprise you to know that most people aren't using their biceps nearly enough on dumbbell curls. In fact, a lot of the load gets put on the Cephalic Vein – a.k.a. the huge vein that a lot of bodybuilders and football players have running down their biceps. Sure it's cool to have your Cephalic Vein bulging out, but it's even cooler to have massive biceps. So if you want to put more stress on your actual biceps, try moving your pinkie back during dumbbell curls and only gripping the weight with four fingers. When your pinkie is gripping the weight, you use the Cephalic Vein a lot less.
Tip #8: Lose Fat to get Better-looking Biceps
Some people complain about how their biceps don't look cut. And here's the simple solution to that: lose fat! The reason why your arms don't look defined is because you have a layer of fat masking the muscles. So do more cardio and eat better if your arms aren't showing the effects of hard work.
Tip #9: Stretch Biceps Along with Everything Else
Most bodybuilders do some sort of stretching before they lift. However, a lot of people neglect their biceps when stretching, which is a big mistake since you can lift up to 10% more with stretched muscles. So make sure to grab onto something and stretch your biceps next time before lifting.
Tip #10: Don't wear Restrictive Clothing
While it's fun to wear tight t-shirts (once and a while) to show off your muscle gains, leave the tight shirts at home when you head to the gym. Restrictive clothing can cut down on your biceps' range of motion, which leads to less muscle gains.
by Jeremy Olson