How to Get Big Biceps

March 23, 2012 by  
Filed under Bicep Exercises

Many people ask the question, “How do I get big biceps,” and depending on whom you ask you may get a different response every time.  For that reason, and to dispel some of the misinformation that’s floating around out there, we have put together this article to help give you the most complete answer.

How to Get Big Biceps:  Workout Frequency

The biceps are the muscles in the upper arms that most people want to show off, but compared to the other muscles in that region (triceps, deltoids) they are relatively small and can be easily over trained if you’re not careful.  To achieve maximum results from your bicep workout it is recommended that you work this muscle group no more than three times a week.  This will allow the bicep muscles ample time to repair and rejuvenate after they are broken down during your workout.

How to Get Big Biceps:  Bicep Exercises

When training the biceps it’s extremely important that you vary the type of exercises used to build these muscles.  Performing only barbell curls, for example, will not give the muscle ample opportunity to grow.  Instead, try to train these muscles using a variety of different exercises and from different angles.  You should also vary the weight you use – using heavier weight for power sets and lighter weight for more repetitions.  Below are some sample exercises that you can add to your routine for explosive bicep growth.  Notice in the first exercise – barbell curls – the explanation on varying the weight load and repetitions for optimal training:
Barbell Curls

Barbell curls can be performed using a curl bar or a straight bar.  Stand with your feet shoulder width apart, and hold the bar slightly inside your shoulder line.  Start by using a weight you can curl for about 15 repetitions.  Be sure to wait at least 1-2 minutes between sets to allow the glycogen stores in the muscles to be replenished, and then add weight to the bar for your next set of 8-10 repetitions.  For your last set, finish with a lighter weight which you can easily curl, and continue until the muscle maxes out (until you can’t perform another curl).  Using a variation of heavy and lighter weight and varying your repetitions will allow for maximum muscle growth.
Dumbbell Curls

Begin with a dumbbell in each hand which you can curl with each arm for about 10-15 repetitions, varying the weight and repetitions with each succeeding set as outlined above.
Preacher Curls

Preacher curls are performed on the preacher bench using a straight bar or curl bar.  This exercise helps to isolate the biceps for a maximum workout.
Incline Dumbbell Curls

Incline dumbbell curls are performed while lying on the incline bench.  Like preacher curls, incline dumbbell curls help to isolate the bicep muscles.

Building bigger biceps requires a workout plan in which you vary the way you attack the muscles.  Make sure to give your biceps time to rebuild after each workout and be careful not to over-train.


For more information and advice on how to get big biceps head over to, where you’ll find all the latest information on muscle building, including advice on nutrition and exercise.

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