We’re fairly certain there isn’t a single guy out there who doesn’t want bigger biceps. If you have 13” arms you probably want 18” ones.
Similarly, if you have 18” arms you probably want 21” arms.
We just can’t help ourselves – it’s a bodybuilding phenomenon. While it might be a small muscle group it certainly gets plenty of attention.
If you are looking for a way to spice up your bicep training or to ditch those puny 11” arms then read our tips below on how you can build some pythons!
1 – Stick to Low Volume, High Intensity
Biceps should not be trained with tons of reps and sets. Stick to 3-4 sets of 8 reps with a challenging weight.
This will allow you to properly overload the muscle and force it to grow. If you start lowering the weight in order to train at higher rep ranges you will simply be spinning your wheels and may in fact hurt your progress if you overtrain.
2 – Work the Angles
If you always work the same angle on bicep days you won’t get great overall development. If you want huge arms you need to hit the different angles.
Instead of just doing barbell curls you should also be doing EZ bar curls, incline curls, preacher curls, etc. to hit the inside, middle and outside of the biceps.
3 – Work Triceps Too
If you want big arms, make sure you train triceps. 65% of your arm size comes from tricep muscles so make sure you aren’t ignoring them!
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In addition to making your arms look bigger they will also provide more supporting strength for bicep exercises which means you will be able to overload the muscle that much more effectively.
4 – Have a plan, WAIT WHAT?
Seriously, it’s unbelievable how many guys are underestimating this…..
And those few that actually have a plan don’t realise it’s probably a shit plan.
Which is why we created a 30 second survey that ANYONE can take and afterwards we send you a custom plan specific to your needs! – You can check it out here: Broscience – Survey
5- Don’t just do Curls
While curls are a great exercises for working the biceps there are still some other exercises you can do to help work them.
Remember that if you do the same movement all the time your body gets used to it and finds ways to perform it efficiently without having to break down as much muscle. Therefore it would help if you also performed some chin-ups or hammer curls instead from time to time.
In fact, even curling with a plate can help since it puts your hands at a different angle and changes the exercise a bit.
6 – Curl with 4 Fingers
Yes you might be stronger with 5 fingers, but keeping your pinky off the weight will actually help work the bicep a lot more. You see, when you have your pinky on the weight you tend to incorporate your Cephalic Vein more – the vein running down your bicep.
While it might look cool it’s not as effective as putting the load on your biceps entirely.
7 – Eat Right
Remember that the biceps are a muscle that, like any other muscle group, requires the right nutrients in order to grow.
Make sure you consume 1g of protein per pound of bodyweight.
8 – Reduce Body Fat Levels
While you might have huge arms if your body fat levels are high they simply won’t look very defined. This is because body fat tends to lie on top of muscle.
So if you want to improve the look of your biceps without actually putting on more muscle simply drop a few pounds of fat that you have covering them.
9 – Stretch the Muscle
One great way to improve the amount of weight you can curl is to warm-up the muscle at the beginning of your workout. Simply performing some curls with a much lighter weight will get your body ready for the move.
As a result, you will be able to lift more weight and therefore overload the muscle more effectively.
10 – Use a natural test booster that works
Everyone should know by now that testosterone is the building blocks for your muscle. So your biceps, just like any other muscle group simply won’t grow if your t-levels are low.
If you have been working hard and following the tips above but you still aren’t seeing the results you want, it might be a result of hormone levels.
Similarly, if you are getting good results but think you could do better you might also benefit from boosting your t-levels.
Luckily we live in a world where the supplement industry has already developed safe and natural testosterone boosters that don’t come with the nasty side-effects that come with steroids. – Read about which ingredients ACTUALLY work in our in-depth guide here.
But they obviously aren’t as effective as steroids. And if a company claims to be a “legal steroid” then stay away! It’s much likely a scam.
These kind of companies have left the reputation of the supplement shattered. You need to do some research and find out which ingredients to look for. So that you know you’re spending your money on a product that simply works.
This is the reason why we spent MONTHS on research by testing and trying out all these different testosterone boosters and the ingredients in them. Reading our guide could save you hundreds of dollars. The big companies have even gotten in touch with us and asked us why we aren’t charging guys a small fee for reading our research. (Yeah really, it’s that good! )
But we think that’s ridiculous.
So at least for now you can read it for free: Read our test boosting report here.
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