Let's face it, nothing is more impressive than a pair of thick sleeve stretching biceps, but forcing your arms to grow can be a lot harder than most guys realize. While the common 5 sets of 5 reps of cable curls is fine for beginner and intermediate level trainers, you've got to learn how to take your bicep workouts up a notch if you really want to build big biceps.
Here are a few bicep training tips that have helped me to pack on over 2 inches to my biceps over the years. Each of these biceps workout tips is tried and true in the trenches and I guarantee that they will help you build more eye-catching biceps. Read through each of them and start implementing them one by one - before you know it your bicep workouts will be forcing your body to build some serious muscle mass and everyone will be noticing your arms!
1.) My first tip for stimulating your biceps to grow may seem like it's completely unrelated to the process of training your arms, but it's critical to your success. If you're serious about building bigger arms, then you need to make sure that you're performing heavy barbell squats to failure 1 time each week. I'm not sure why this works but, I'm sure it has something to do with the amount of growth hormone and testosterone that are released in your body when you perform heavy squats to failure. But rest assured it's extremely effective for increasing the size of your biceps and triceps. Without even training my biceps directly, I've personally noticed an increase in the size of my arms by 1" - 2" simply making an effort to sell out on my squats!
2.) Make sure that your arm workouts are put together around the most effective growth inducing free weights exercises. If you don't piece together your bicep workouts around the right exercises, you won't be able to stimulate growth in your arms - basic stuff. Stick with the biceps exercises that allow you to train "hard and heavy" through a complete range of motion.
The Best Bicep Exercises
- Dumbbell Incline Curl
- Barbell Curl
- EZ Bar Curl
- Alternating Dumbbell Curl
- Hammer Curl
- Cable Curls
- Preacher Curl
- Dumbbell Preacher Curl
95% of my personal bicep workouts start with either ez bar curls or barbell curls. These simple bicep exercises allow me to train my arms hard with heavy weights. If you consistently pound your biceps with heavy weights, they'll have no choice but to respond by getting bigger and stronger!
3.) Perform each set of your bicep workout in the 6 - 8 repetition range. 6 -8 reps is in the accepted "muscle building" rep range, but closer to the lower side. This rep range will allow you to train as heavily as possible while still ensuring that you're stimulating muscle growth. I've always had really good luck with my arm workouts that are structured in this rep range.
4.) Design your bicep workout so that you perform only 2 - 6 sets of 2 exercises max. This will allow you to keep your workout to as reasonable amount of time while making sure that your arms get the work they need to grow. Also make sure to rest for 2 - 3 minutes between sets so that your biceps are totally recovered for the next set.
5.) Hit the gym to blast through your bicep workout only once each week. If you just feel like you have to train your biceps more often than this you're going to have a hard time packing on any muscle mass in your arms. While you can get away with it for awhile, but eventually you're going to hit a wall and actually start losing strength and size in your biceps. Instead of taking the high volume approach to your biceps workouts, focus on making each workout as effective as possible - this is the key to forcing your muscle to grow. Get into the gym, get through your workout then get out of the gym as quickly as possible so that you can focus on feeding your body the nutrients that it needs to gain muscle mass.
Take these simple bicep workout tips and run with them...Your arms will start to grow quickly. I know that this advice seems too simple to work, but it's extremely effective for building big biceps quickly.