How to Get Bigger Biceps

Biceps are one of the most noticeable parts of a powerful and healthy physique.  While you would be ill-advised to focus exclusively on your biceps (or any one part of your body for that matter) you will find some good tips and exercises in this article based on the experience of someone who has done a great deal of work in this area.

To make the most of your exercises you should know how the bicep works.  The “bi” part of the biceps is an indication that the number connection points or “heads”  is two.  The bicep is attached at the shoulder and just above the two bones of the forearm.  It controls the movement of the forearm and the strength of the bicep determines much of the body’s overall lifting capabilities.

How to Build Bigger Biceps

Along with a healthy diet and regular exercise you can ensure that your biceps grow to be as strong and impressive looking as you want them to be.

You must analyze what kind of development you are aiming for with your biceps training. You should seek full development in terms of thickness and fullness of your biceps muscle attachments, plus optimum accentuation of the biceps peaks. Those aspects are best achieved by exercises that isolate the biceps – ones that allow you to put maximum stress on your biceps throughout the completion of each set. Cheating on barbell curls means that at certain times during the course of a rep, the biceps are given an easy, if not free, ride.


Ronnie Coleman knows a thing or two about biceps and he points out that the most common workout for biceps, the barbell or dumbbell curl, is not the most effective way to build strength or muscle mass.  Whenever they are available Mr. Coleman (that’s what I would call him if we were in the same room) suggests that opting  for the cable or cross-over machines is one of the best ways to isolate the bicep and get a bigger, more effective pump.  If you do not have access to a machine like this you can help to isolate the muscle group and prevent cheating by relying on “preacher” or “concentration” curls.

There are also a number of programs promoting very specific 90 day work out plans that are based on tbe concept of “muscle confusion”

Muscle confusion refers to variety in your fitness routines. The term simply means keeping your muscles “on their toes”, so to speak, encouraging the most profound results by mixing things up on a consistent basis.

Elizabeth Renter –

This is a widely used and recognized method for, not just your biceps, but for all kinds of workout goals and weight loss programs.   For all of the same reasons that the amazing machine that is the human body adapts and acclimates to its surroundings and stimuli, muscle confusion is a logical concept.  When your biceps are challenged with varying levels of resistance, alternate grips, weight levels, repetitions and different focus points, your body responds with varied levels of protein synthesis and tissue regeneration.  The result is larger, stronger muscles.

If you are consistently lifting weights you will build stronger muscles, but some of the popular standardized programs available for purchase have figured out a lot of the science behind this idea and promise serious gains to those serious and disciplined enough to stick to the programs.

Below are the recommended bicep workouts of several top body builders.  Do not be discouraged if you are unable to complete the numbers of reps and sets listed below.  As a beginner start out with half as much at a weight you can handle and set these numbers a goal.  As you progress and notice both the visible physical transformation, and the decrease in the effort required to complete the same workout, step up the number of reps and/or weight to continue to build muscle and move closer towards your personal goals.

Ronnie Coleman (aka “BIG” Ron Coleman)

One arm cable curls: 4 sets, 15 reps
Bar cable curls: 4 sets, 15 reps
Cable crossover curls: 4 sets, 15 reps

Dennis Wolf (aka Dennis “the big bad” Wolf)

Barbell curls: 4 sets, 12-15 reps
Seated dumbbell curls: 4 sets, 12-15 reps
One-arm dumbbell preacher curls: 4 sets, 12-15 reps

Lou Ferrigno (aka The Incredible Hulk)

Standing barbell curls: 4 sets, 10 reps
Incline dumbbell curls: 4 sets, 8 reps
Preacher-bench: 4 sets, 8-10 reps
Concentration curls:  2 sets, 8-10 reps
Barbell-curl:  2 sets, 21 reps

Most of us do not have the ability to dedicate ourselves to body-building like the men listed above. However, with consistency, diet and a workout based around these methods with weights appropriate for your size and current level of ability, you will likely see the gains that caused you to read this article in the first place.  It will not happen overnight and will take dedication to maintain.  Consult your physician before starting any kind of serious workout program.

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