Build Bigger Biceps

When you’re trying to build bigger biceps, it all comes down to basic bodybuilding principles. As with any other muscle group, if you want them bigger, you’ve got to put in the work.

Specializing your training can help build bigger biceps, so start by dedicating two days a week to training them. I prefer to have one training day dedicated to just biceps plus another day when biceps get trained as an auxiliary body part with other muscle groups. Below is a recommended basic plan of attack:

Day 1

Note: Take at least two to three days of rest before your next biceps workout.

Day 2 
Back & biceps or shoulders & biceps

As a general rule, you want to shoot for up to 12-rep sets, starting with 12 reps on the first set and going down to no less than six reps on the last set with weight increases for each set when possible.

Keys to build bigger biceps 

On top of picking the ideal exercises for your biceps training, there are a few other keys to help you build bigger biceps:

  • Train with high intensity
  • Stay hydrated (much of muscle fullness depends on this)
  • Allow full recovery
  • Adequately fatigue the muscles on each set
  • Increase your protein intake

There are obviously no biceps-specific nutritional guidelines, but everything you do to build bigger biceps can translate to improved muscle growth elsewhere, too. Below are a few supplement suggestions to help with training intensity, recovery, and growth:

It’s best to keep things relatively simple while training with a high level of intensity, and don’t try to do every biceps exercise ever invented. Too much volume can lead to wrist, elbow and shoulder injuries, inflammation, and joint pain. Try using all dumbbells and machines to add some relief to your joints.

Increase weight for each set so the reps decrease, and do a drop set on the last set of every exercise. That will effectively increase your tension time without overstressing joints.

Sample workout

Standing barbell curls 4 x 12, 10, 8, 6

Seated dumbbell curls 4 x 12, 10, 8, 6

Seated close-grip barbell curls 4 x 12, 10, 8, 6

Note: Do a drop set on the last set of each exercise, reducing weight in half and aim for six reps or failure.

This should give you a hell of a pump. Let me know what you think.


Diego Sebastian