Building bigger, stronger arms isn’t magic. It just takes a little hard work, time, dedication and know-how. Here are my top 7 tips for bigger biceps.
- Keep reps in the 6 – 8 range. If you’re going for size, you want to focus on low reps of heavy weights. If you can do more than 8 repetitions, then the weight is too light.
- Don’t cheat. Easier said then done, especially when working with heavier weights. Bicep cheating most often occurs in bad form or by using momentum. Ensure that you’re not throwing your shoulder to lift the weight or arching your back. Pause for a second or two in between movements so to minimize momentum cheating.
- Give your arms rest. A hard bicep workout shreds your muscles; the rebuilding of these muscles is what results in size and strength increases. Don’t cut yourself short by over-training your arms and don’t be the person that does the same strength training workout each day. Let your biceps rest for several days in between, and never train a muscle that is still sore from a previous workout.
- Utilize the barbell curl. The barbell curl is perhaps the best arm exercise that you can do to build size. As I mentioned, keep the weight heavy – so that you can only do 6 – 8 reps – and perform 4 sets. It’s probably the most effective bicep exercise you could do.
- Progressively overload. Let’s say that today you can do 6 reps at 50lbs. Eventually, your body will adjust – and 50 lbs will become easier and easier. As such, you need to constantly overload your muscles. In a few weeks, try 8 reps at 50lbs. And then try 6 reps at 55 lbs. If you do the same weight over and over again, you will stay where you’re at. If you’re looking to build your muscles, keep overloading the weight.
- Keep track. We all have busy lives. It’s difficult to keep track of even the most important things like holidays, birthdays and anniversaries, let alone what we’re doing in the gym. Keep a journal or notebook handy and jot down the exercise, weight, sets and reps that you perform each day. This will help you keep track of your progress.
- Eat your protein! Protein is the building block for muscles – make sure you’re getting enough protein (and the right protein) immediately following your workout.
Practice these 7 tips and you’ll be seeing bigger biceps in no time at all – biceps, in fact, are one of the fastest muscles to grow. For additional bicep exercises, you can download my Total Body Assault program which has an entire 20 minute video dedicated to arms. Enjoy!