November 13, 2018

Tips to Build Bigger Biceps

how to grow massive biceps

Getting bigger biceps sounds like a simple exercise, right? Just pick up some dumbbells and do some curls and call it a day. But if you keep doing that same exercise over and over, pretty soon you’re going to hit a plateau. What you need to do is take your bicep training to the next level with the tips I present below. Pretty soon you’ll be finding that you need to buy new shirts as you start busting out of your sleeves!

How to Get Massive Biceps

There are a number of different variations that you can add to your workout that can help you break through your rut. Take a look at the following options below and see which you can add to your routine and add some size!

Related rea​​​​ding: add real bulk with the Shortcut to Size program, reviewed here.

Try Blood Flow Restriction Training

This methodology of weight training isn’t practiced by most, but it can be great for your arms. The idea of this is pretty much in the name of it. You are restricting blood flow to a muscle, forcing your blood to pool there. With this, you get a much larger pump than usual and more nourishment to the muscles. This is also sometimes called “occlusion training”, meaning it keeps blood from escaping from that area. A unique characteristic of this kind of training is that it stimulates the use of fast-twitch muscle fibers, which is a catalyst for muscle growth.

The video below gives a great arms workout with occlusion training:

Work All the Angles

If you just do the same simple curl day in and day out, your body is going to become accustomed to that workout and stop growing. You need to shock your muscles, something I talk a lot about in this post, to force them to adapt and grow. Your arms are no different in this regard, and you need to go put your biceps through different motions. Attack them from all angles so that they are torn apart and forced to come back bigger and stronger.

In addition to regular dumbbell curls, you can also do incline curls and go through the full range of motion. You can also perform chin-ups to hit your biceps from another angle and vary that with a narrow grip and wide grip to throw more shock at your muscles.

The following video gives good instruction on how to hit your biceps from different angles:

Shock Your Muscles

This was mentioned above but bears further repeating. You can’t just do the same thing over and over. That’s not how you force your muscles to grow.

Instead, you need to vary up your workout so you’re muscles don’t acclimate to the same stuff every day.

You can use shock methods like supersets, dropsets, “running the rack”, or pyramids to add some diversity to your workouts and keep your muscles guessing.

There are many different ways to go about this, the important point is just to always be changing it up!

tips to build your biceps

Other Help for Bigger Muscles

Outside of the tips listed above, another thing that goes into bigger muscles is following a proper diet and supplement routine. When I got into the best shape of my life, I used a testosterone booster (TestoGen is one of the best), as well as legal steroids like the ones they sell at Crazy Bulk. You need to be giving your muscles the best nourishment if you want them to grow to max capacity. Be sure to feed them what they need!

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T.J. LaPanta is a Florida based aspiring comedian and health nut.
When he's not trying to hack his way through a post-graduate degree, he's slaving away in the kitchen, working out, or trying to score a date.

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