Here are 7 hidden secrets for growing larger biceps. Please comment below to let us know what you think.
Given the biceps is one of the smaller muscle groups, which receives a lot of additional work every time a person trains back and chest, it is wise to limit training sessions to no more then two per week.
The more advanced lifter could safely do this number of workouts per week, while one session would be recommended for the beginner or intermediate lifter. Six to nine sets maximum of specific biceps work, for any given workout, would be best to prevent overtaxing this muscle.
To prevent injury and prepare the biceps for high intensity work, it is advisable to stretch for several minutes and complete at least one warm-up set of 15-20 repetitions with a weight of around 50 percent of your working weight.
Consider a bicep isolation belt
Guess what? Everything in this article is useless if you aren’t eating enough to support muscle growth and weight gain. Yup, seriously. Kiss your big arms goodbye if you don’t set up a diet that will allow you to gain mass across your body as a whole.
Because if you think you’re going to get bigger arms without gaining weight, then you’re just as dumb as… well… me. Like I said, I had barely 12 inch arms my first day in a gym. I weighed 120lbs. In my silly newbie imagination, I envisioned myself being able to put inches onto my arms without really going up in body weight.
What I didn’t realize however is that for every inch you want to gain on your arms, it requires that you gain about 15lbs of weight across your entire body as a whole.
So if you aren’t eating enough to allow for that type of weight and muscle gain, it means you also aren’t eating enough to get bigger arms.
And if you aren’t doing that, then nothing else matters. Your workout could be perfect. Everything else could be just right. It still won’t matter. If you aren’t eating enough to support growth, you (and your arms) won’t grow. (More about how much you need to eat here: How To Gain Weight Fast)
“Most guys don’t realise that their biceps and triceps are involved in almost every lift they do – even lower body moves like the deadlift,” says English. As a general rule, when you push (think: bench press) you work your triceps; when you pull (think: cable row or pull up) you work your biceps.
“That’s why if you do isolation moves, you should save them for the end of the workout,” says English. “If you do them first, you’ll sabotage your performance in the bigger, compound lifts.”
People often ask “Should I do low, medium, or high reps?” when they should really be asking ” When should I do low, medium, and high reps?”
You see, a bodybuilder who wants bigger arms needs to stimulate those bi’s and tri’s with a variety of stimuli in order to maximize growth from various components of the muscle tissue itself.
An athlete like a weight-class bound fighter should focus primarily on doing low rep stuff with a high repetition speed to maximize power. A bodybuilder should do that and do sets that maximize time under tension to maximize cross sectional area of the muscle.
As a general rule of thumb, for maximizing arm size, spend about one-third of your training time doing low reps, one-third doing moderate reps, and one-third doing higher rep sets. This will ensure that you provide your arms with various types of stimulation, thus causing muscle growth via a variety of mechanisms.
Concentrate on one body-part at a time. If you natural, i.e., not taking steroids your body can only recover and rebuild so much. No matter how much you eat, or how many supplements you take, this is a fact. So, if you are smashing all your body-parts your recoverability is spread out over your whole body and progress is slow.
You will always grow faster when you make one body-part a priority, in this case arms. This does not mean you should stop training the rest of your body, just don’t kill every body-part when you’re trying to grow your arms (or other body-part). If you are going to hit your arms/forearms at 100% effort keep your other body-parts to 80% (stop about 2 reps short of failure), don’t worry they will NOT shrink I promise!
Choose a priority body-part (in this case arms) for about 2-3 months and then buy new shirts and switch body-parts.
Lean and stay injury free. Yes I know that’s 2 points. The more cuts and veins you can have in your arms the more impressive they will look. There are plenty of fat guys who technically have large arms but they are soft and have no shape (this is know as fat-big) and as a result look like crap – so skip desert. A good rule of thumb is your waist should never be bigger then your chest measurement…ever.
Avoid preventable injuries! If you can’t train because of elbow tendonitis your arms are shrinking, not growing! This may sound basic but I can’t tell you the amount of guys who can no longer bench because of bad shoulders or do curl because of elbow tendinitis. Getting bigger arms does not come over night and once you’ve got them you don’t want to lose them! So train smart from the start, if you can’t feel the desired body-part working you are doing it wrong – go back and re-read tip # four above.
Arnold Schwarzenegger and Larry Scott have two of the most impressive bicep peaks in the history of the sport. Sergio Oliva had thick, beast-like triceps. Following their training routines won’t help you.
You are a prisoner of your genetics. You can’t carve a bigger peak with hard work, nor can you plaster a Oliva-sized horse shoe on your triceps with endless sets of pushdowns.
They is what they is.
Understand, I am not telling you to give up. By all means, keep working hard! You have no clue where your genetics might lead you. (Well, some experienced lifters might have a clue) But if you have flat, lumpy biceps with a peak like a slow-rolling hill, more muscle mass will only exaggerate their current shape.
You can’t change the genetic shape of your biceps and triceps with hard work.