When it comes to how to get bigger biceps, the truth is that it’s no easy feat. But if you’re serious about maximizing and prioritizing your biceps growth, then there are a few strategies (e.g. selecting the right bicep exercises and structuring your bicep workout correctly) we can employ. In this video I’ll go through what these strategies are and how to employ them so that in the next 8 weeks of your training you can build big biceps fast. I guarantee that even if you’re a “non-responder” or just haven’t been seeing much results with your current biceps regimen, that implementing this plan will help you build big biceps, or any muscle that you apply these strategies to.
The first thing we’ll want to do to build big biceps is to increase your weekly biceps volume. And it seems that we may be able to get to as high as 30 sets per week while still seeing a benefit in growth. This doesn’t mean you should throw in 30 sets of biceps into a workout and do that once a week. Within each workout, you don’t want to perform more than about 8-10 hard sets per muscle. So, knowing that, we’ll want to split up our weekly biceps volume into 2-3 workouts per week to stay within that per-session limit. What I’d personally recommend is using something like the upper/lower split or a push pull legs split, and split up your weekly biceps volume accordingly. Once you have that set, slowly increase your weekly volume throughout the weeks.
Next, to get big biceps fast, you want to bias your recovery to favour your biceps growth. All of the other muscle groups we train require energy, effort, and nutrients to recover and grow. So if our main goal is to increase the size of our biceps, it’s a good idea to reduce the volume we devote to our other muscle groups. Cutting volume down to about 9 weekly sets seems to be enough to maintain or in some instances even grow a muscle, and is therefore a good recommendation to stick to.
Next, we want to ensure that the weekly volume we do has the right variety of bicep exercises. We want to do this so that it helps 1) ensure that we are targeting both the short and long head of the biceps adequately, 2) trains the biceps through different strength curves in order to maximally stimulate all of the various regions and fibres of the biceps, and 3) it’ll better prevent us from overuse injuries and the wear and tear that would accumulate very quickly if we packed a ton of volume into just a couple repetitive movements. To simplify this, here are 5 biceps exercises that do just that and provide a good variety of stimulus on the biceps for the reasons I’ve noted down.
1. Incline dumbbell curl (emphasizes long head and challenges the peak contraction of the biceps the most)
2. Dumbbell preacher curls (emphasizes short head and challenges the stretched position of the biceps the most)
3. Barbell curl (for heavier loads and challenges the mid-range of the biceps the most)
4. Cable curls (provides constant tension to biceps)
5. Standing dumbbell curl (emphasizes supination function of biceps)
Simply distribute 4 or 5 of these movements and/or similar variations of them into your weekly biceps workouts as needed, and then as previously explained, gradually increase the sets you devote to each of these exercises throughout the weeks.
Next, we want to manipulate the order of our workouts to again favor the growth of our biceps. During whatever workouts that you’re throwing your biceps exercises into, move them to the beginning of the workout when you’re fresh in order to further prioritize them. Lastly, when it comes to how to get bigger biceps, you cannot forget about nutrition. Ideally, if you want to maximize your recovery and growth throughout these 8 weeks, then you’ll want to be eating at a slight calorie surplus. And of course, even more importantly is we want to ensure that we’re intaking enough protein throughout this period by having at least around 0.8-1g of protein per lb of our bodyweight.
And that’s basically all there is to it! But also keep in mind that your nutrition throughout this period and during your training in general will always be the most important factor to building muscle and losing fat. That’s why within my science-based programs, in addition to the step by step training plans you’ll receive, I’ve also created a nutrition tracker that’ll do all the guesswork for you and show you what to eat, how much to eat, and how to adjust this overtime to avoid reaching plateaus. To gain access today, just take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
DOWNLOAD YOUR FREE BICEPS GROWTH PLAN HERE:
Subscribe to my channel here: