People strive to get bigger biceps worldwide - it's not just for show! It can increase power and stamina and make us stronger. Also, having larger arms often inspires confidence in our bodies, allowing us to exude a strong sense of self-assurance.
Moreover, let's be honest; toned muscles do look great too. But people often face problems in the gym while building biceps. Since biceps are a relatively small muscle group and require a lot of attention and technique to form. You must think that growing biceps is challenging, but we will make sure to make it as easy and understandable for you as possible.
So, if you are a "non-responder," OR you haven't seen much results with your current biceps regimen, you can use a few strategies to speed up its growth significantly.
Brad Schoenfeld and James Krieger are famous fitness experts who will help us learn how to increase biceps fast in the next 60 days.
You can now amplify your upper body strength and power with larger biceps. So get ready to maximize and prioritize your biceps growth. Implementing this plan will result in the growth of tons of new fibers in your biceps or, in fact, in any muscle you want.
Related Article: ARMergency: How to Get the Killer Arms You've Always Wanted.
5 Best Ways to Grow Your Biceps
Growing arms is a great way to give yourself the power and strength you need for everyday tasks. Not only does it help boost your physique, but it also gives you confidence knowing that no challenge is too daunting. Check out these five tested tips that will help increase the size of your biceps and make them look great.
1. Adjust Volume
Are you ready for those biceps bulging with growth? The first and most important thing to keep you on track for bigger biceps is adjusting weekly biceps volume.
Studies by Brad Schoenfeld and James Krieger have revealed a direct relationship between higher volumes of resistance training per week and more significant gains in muscle size.
On your way to adjusting the volume another critical factor is the right time to adjust the volume. Once you have reached the plateau phase when adding more is not resulting in further muscle gain, this will be the right time. But remember that you can do more harm than good if you overburden your biceps.
Maintaining the per-set volume is another hack, and Brad solves this problem too. He says that 30 sets of biceps in a week result in hypertrophy, but your per-set volume for each session should be, at most, 8-10 complex sets per muscle.
Remember that if you go beyond the set guidelines, it will be ineffective for the biceps to grow. So you can split your biceps workout into 2-3 sessions per week, and your workout plan will look somewhat like this:
Monday, Thursday, Saturday= BICEPS WORKOUT DAYS
Tuesday, Friday= OTHER MUSCLES WORKOUT DAYS
Wednesday, Sunday=REST DAYS
However, you can modify the workout mentioned above for ease and comfort.
2. Focus on Recovery
The second step is to manage your recovery period. You can achieve this by focusing on other muscles and reducing the exercise volume.
The simplest way is to cut the volume to about 9 weekly sets. Automatically it will maintain or even grow your biceps. A good recommendation is to focus on a couple of individual muscle groups to free up recovery for others.
We have made it simpler for you;
Monday= 3 sets of Incline dumbbell curls
Thursday= 3 sets of High Cable Bicep Curls
Saturday= 3 sets of EZ Bar Curls
In this simple way, you can be closer to your bigger arms in a few days. But again, feel free to modify it as per your priority.
3. Exercise Variation
The next step is to ensure you incorporate the correct exercises for the biceps. Let me give you a quick overview of biceps muscle anatomy; it will help you understand better. Since it has two heads, you need to focus on the exercises that focus on both heads of the biceps.
The second important thing in this regard is to switch between different biceps exercises. It will be more fruitful as, in this way, you can focus biceps fibers from all angles. Here are a few tools and exercises to switch between that will answer your query about how to build biceps at home.
- Open Barbell is a good choice for biceps curls if you start with beginners friendly lifts.
- Incline dumbbell bench press can help you target your long biceps head.
- You can perform biceps curls by using Bumper Plates.
- Alternating dumbbell curls with adjustable dumbbells will be your foundation bicep exercise for a bicep workout at home.
- Chin-ups work great for the biceps. You can start it as your prominent biceps exercise.
- Cable curl by using cable bicep curl will help you strengthen your building biceps.
- Dumbbell preacher curl is a great exercise to grow your biceps and forearm muscles.
Now you have a variety to explore. At the same time, it's time for a reminder. You can gradually increase the number of sets you devote to each exercise over several weeks to increase weekly biceps volume.
4. Exercise Order
The next important step is to change the exercise order. Let me tell you how it will favor your biceps growth. Always keep the arm workout first and foremost. A study has shown that lifters gain more strength in the early session of exercises, and it also helps them grow muscles significantly.
So, whenever you incorporate biceps exercises into your workouts, move them to the beginning of the workout when you're fresh to prioritize them even more. It will be worth it.
Finally, there is nutrition. You must constantly check your calorie surplus during these 60 days, as eating a slight calorie surplus would maximize your recovery and growth. However, if you go into a calorie deficit, then your biceps growth will be much more complex and slower because protein synthesis decreases when you are in a deficit.
All you need to do is to stick with a slight calorie surplus unless you still want to prioritize fat loss. Or, at the very least, enough calories to keep you recovering and progressing throughout the weeks.
Ensure you consume a balanced diet full of lean proteins, complex carbohydrates, and healthy fats to help support muscle growth. Even more importantly, we want to make sure you are getting enough protein during this time by consuming at least 0.8-1g of protein per pound of body weight.
You can also add supplements if you are allergic to certain foods. The only goal is to keep yourself well-nourished throughout this period.
Related Article: The Benefits of Multivitamins: 8 Surprising Reasons to Take Them
The Bottom Line
Some of you must be tired of long hours at the gym despite no gains in the biceps, which is a fundamental issue that needs to be addressed ASAP. Growing biceps is a real game changer but not an overnight process. It takes dedication and time, along with a proper set of exercises.
The best way to grow biceps is to start by adjusting your exercise volume to 30 sets per week, and your per-set volume should be, at most, 8-10 complex sets per muscle. Then you can also split your workout into 2-3 sets per week followed by recovery periods in which you can reduce the volume further to 9 weekly sets.
But this can only be successful if you focus on proper nutrition and the required supplements. Now nothing can stop you from growing bigger biceps! Good luck.
- Schoenfeld, Brad J., et al. “Dose-Response Relationship between Weekly Resistance Training Volume and Increases in Muscle Mass: A Systematic Review and Meta-Analysis.” Journal of Sports Sciences, vol. 35, no. 11, June 2017, pp. 1073–82. PubMed, https://doi.org/10.1080/02640414.2016.1210197.
- Schoenfeld, Brad J., et al. “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men.” Medicine and Science in Sports and Exercise, vol. 51, no. 1, Jan. 2019, pp. 94–103. PubMed, https://doi.org/10.1249/MSS.0000000000001764.
- Simão, Roberto, et al. “Exercise Order in Resistance Training.” Sports Medicine, vol. 42, no. 3, Mar. 2012, pp. 251–65. Springer Link, https://doi.org/10.2165/11597240-000000000-00000.