Got Guns? 7 Best Tips for Bigger Biceps!

Did you get tickets for this gun show?

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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!

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 100 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

Comments

  1. I have a comment and a question.

    I love doing 7/21s (also called just 21s) for a really good bicep workout. Was about to describe them, but I see Davey already has a page for them.
    http://www.daveywaveyfitness.com/arms/blast-your-biceps-with-21s/

    Now for my question. A few weeks ago, apparently I injured my biceps tendon and now I’ve got biceps tendinitis, and I get some pain(not extreme) when I do curls. So now I’m stuck in a quandary. I don’t want to stop my bicep workouts and lose progress, but I also don’t want to make my tendinitis worse or have it take a lot longer to heal. My inclination is to just keep doing bicep exercises with just lower weight. But I’m open to suggestions.

    • I’d love to give you direction, but unfortunately the best route is talking to – or working with – a physical therapist or doctor.

    • Aggressively ice that painful area and DON’T do curls until the pain goes away. Tendinitis can easily become chronic and you will have to shut everything down if that happens.

    • Davey, since the triceps actually constitutes 2/3 of the size of the upper arm, do you suggest the same protocol for triceps exercise?

  2. Great read! I’ve been trying to work on the size of my biceps and have had trouble coming up with a good routine. The no more than 6-8 rule is a good one – I tend to find myself doing 15-20 reps with weights that are apparently too light.

    Also love how you have the picture of the hot guy in each post :)

  3. Thanks for this post. It is realy hard to train your biceps. But be careful with injuries on the biceps tendon. If you train your biceps to much, you will definitely end up with a biceps inflammation. And that realy hurts, believe me…

  4. i join gym 1 month before.to get big biceps we should workout frm lite to heavy or heavy to lite.pls let me knw.

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