Maximus Gage
Increasing the size of your biceps requires a combination of targeted exercises, proper nutrition, and sufficient rest. The biceps are a two-headed upper arm muscle that runs from the shoulder to the elbow and are key in lifting and pulling motions. To build bigger biceps, exercises that involve lifting or curling weights toward your shoulder are recommended. This can be done with dumbbells, barbells, or machines. Concentration curls, in particular, are effective as they place full emphasis on the biceps, increasing hypertrophy. In addition to exercises, consuming adequate protein and nutrients is crucial for muscle growth. Finally, allowing for rest and recovery between workouts gives your body time to repair and build muscle fibres.
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What You'll Learn
Concentration curls
To perform concentration curls, sit on the end of a flat bench with your legs open in a V shape, and a dumbbell placed between your legs. Pick up the dumbbell in one hand and rest your elbow on the inside of your thigh. The opposite hand should rest on your other thigh for support. Grab the dumbbell with your palm facing forward, and tighten your core while keeping your chest up. Curl the dumbbell up to your chest, keeping your wrist in a neutral position throughout. Squeeze your bicep at the top of the rep, and then lower the dumbbell back to the starting position.
It is important to focus on using your bicep to lift the weight, rather than pulling with your forearm, to ensure proper muscle engagement. Keep your upper arm stationary and perpendicular, with your tricep near the knee joint for better stability.
The best way to build bigger biceps is to incorporate your favourite bicep exercises into your wider fitness routine. It is also important to ensure proper nutrition, particularly protein intake, and sufficient rest and recovery to aid muscle growth.
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Progressive overload
The idea is to continually challenge the muscles by increasing the load, volume, or frequency of training over time. This can be done by increasing the weight, the number of repetitions, or the number of sets. For example, you could start with 2 sets of 10 reps for a month and then increase to 2 sets of 12 reps the next month, or even switch to 3 sets. It is recommended to vary your training routine every 8-12 weeks to avoid plateauing, where your body adapts to the exercise and you stop seeing progress.
It is important to note that progressive overload should only be implemented after mastering an exercise with proper form. Additionally, it must be done gradually to avoid injury. Introducing new exercises, increasing weight, or adding reps or sets too quickly can be dangerous. It is also crucial to allow the muscles to recover between sessions, with a recommended rest period of two days between workouts.
One example of an exercise that can incorporate progressive overload is the concentration curl. This exercise isolates the biceps, increasing hypertrophy. To perform a concentration curl, sit on the end of a flat bench with your legs in a V shape, and a dumbbell between your legs. Pick up the dumbbell with one hand, resting your elbow on the inside of your thigh, and the opposite hand on your other thigh for support. Curl the dumbbell up to your chest and slowly lower it back down, keeping your wrist in a neutral position throughout.
Another example is the hammer curl carry. Hold two dumbbells as if performing a hammer curl, then bring them up to the top of the movement, close to your shoulders. From this position, carry the weights for a distance of 20 meters or more, keeping your core and biceps engaged. To increase the challenge, you can increase the distance of the carry or use heavier weights.
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Eccentric contraction
To perform an eccentric contraction exercise for the elbow flexors, you can use equipment such as a dumbbell, kettlebell, cable pulley, or strength band. It is important to maintain proper form throughout the exercise. Begin by positioning your elbow directly below the shoulder, with your shoulder blade retracted and depressed. Use your free hand to assist in lifting the weight to the top position. Then, slowly lower the weight while resisting the downward acceleration. Aim for a 5-second tempo during the downward movement.
When using a resistance band, stretch it to create tension equivalent to 1 RM (a resistance level where you can perform only one full concentric contraction). For beginners, it is recommended to start with light resistance and gradually increase the intensity. It is normal to experience delayed-onset muscle soreness (DOMS) 24 to 48 hours after initiating eccentric training, so it is crucial to consider this when planning your training schedule.
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Tricep training
To build big triceps, you need to target all three heads with your exercises. The long head is the largest of the three tricep heads and is attached to the shoulder and elbow. It is positioned on the back of the arm. The lateral head is the most visible of the three tricep heads and is located on the outer part of the arm. It is the strongest of the three heads, contributing to overall tricep strength and size. The medial head (or short head) may not have the same growth potential as the other two heads, but it is still important to include exercises that target this area.
Overhead movements, such as the overhead tricep extension and skull crushers, are the best exercises for targeting the long head. The lateral head can be targeted with exercises that involve keeping your elbow at your side using a neutral grip, such as tricep dips or bench dips. These exercises are a great way to improve overall upper-body strength. To make them more challenging, walk your feet further out and keep your legs straight.
It is important to include a variety of tricep exercises in your routine to target different parts of the muscle and build balanced strength. Consider training the shoulders and chest along with the triceps, as they are involved in many of the same functional movements. Don't forget to build in rest days as well! Allow the muscle groups you train to rest for at least two days before working them again to prevent injury and give your body time to recover.
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Bicep curl variations
The best exercise for growing the bicep muscle is any variation of the curl. Curls can be done using a barbell and weights or a set of dumbbells. If you’re training in the gym, sitting at a bench or using the preacher curl machine can help to further concentrate tension on the bicep muscle, leading to bigger gains.
Concentration Curls
This exercise is one of the best moves to isolate the bicep muscle. It eliminates any momentum gained by swinging or twisting and puts the focus directly on your biceps. You can do this by sitting on a bench with your feet firmly on the floor and placing the back of your left upper arm on the inside of your thigh. Keep your arm on your thigh throughout the exercise. Pick up the dumbbell in one hand and rest your elbow on the inside of your thigh. Curl the dumbbell up to your chest, keeping the wrist in a neutral position throughout. Squeeze your bicep at the top of the rep before lowering the dumbbell back to the starting position.
Preacher Curls
This variation is similar to concentration curls in that it eliminates any momentum gained by swinging or twisting. Using a regular preacher bench, grab an EZ Curl bar with both hands using an underhand grip (palms facing upwards). Slowly curl the bar up to the top and bring it a few inches from your chin. Return the weight back down with a slow and controlled tempo to the starting position, allowing some resistance on the way back down.
Spider Curls
This variation is done by using the preacher curl machine backwards so that your triceps are resting on the straight-up-and-down side. Start with your arms hanging straight down to the floor and curl. This variation is incredible for building huge biceps as it prevents the use of momentum or swinging your body and requires fighting more gravity, getting you serious intensity.
Hammer Curls
This variation is done by holding a set of dumbbells with a neutral grip so your palms are facing each other. As you lower your arms, the dumbbell and wrist will look like a hammer, hence the name. Hammer curls are a great way to strengthen your biceps and forearms while targeting the “outer head” of the biceps.
Reverse Curls
This variation involves doing the conventional bicep curl and combining it with the reverse curl for a two-in-one movement. Stand with a dumbbell in each hand with palms facing forward. Curl the weights as you turn your wrists so that your palms face away at the top. Reverse the movement, returning to the starting position with your palms facing forward.
Inclined Bench Curls
This variation is done by sitting on an inclined bench with a dumbbell in each hand. Curl the weights up while keeping your upper arm perpendicular to the ground throughout the movement.
It is important to note that the effectiveness of these exercises depends on proper nutrition, particularly protein intake, and sufficient rest and recovery.
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Frequently asked questions
Concentration curls, banded chin-ups, machine-assisted chin-ups, and negative chin-ups are all exercises that can help increase bicep muscle.
It is recommended to pick 2-4 bicep exercises to pair with your back exercises or other upper-body movements.
Research suggests that 8-12 repetitions with a moderate load are best for muscle growth.
Disregarding technique when trying to isolate specific muscles will result in not loading the muscles properly. Sacrificing the amount of load/reps performed in order to progress safely will ultimately be in the best interests of your long-term gains.
It is recommended to train your biceps 2-3 days per week.
