Building big arms is often the first goal for the people that start working out, and the first thing they think about is biceps. The biceps are one of the smallest muscle groups, yet one of the most visible. Most men will readily admit that they want to know how to get bigger biceps, and they certainly want to know how to get bigger arms.
The bicep is a two-headed muscle and consists of long head of the muscle and the small end. Biceps main function is to help the arm to bend at the elbow, but bicep isn’t the only muscle doing this. To help this, there are two muscles called brachialis and brachioradialis which are lesser-known. Brachialis can have an impact on the amount of “peak” your biceps have and shouldn’t be ignored.
To maximize the whole thickness of upper arm all of these must be exercised. Bear in mind that if you are after for big arms, bicep is about 1/3 of your upper arm’s thickness and 2/3 is your triceps’. Triceps are a larger muscle group and are usually more responsive to training for most people.
So, that your workout can be effective it needs to be progressive and diverse.
Mostly I recommend doing compound exercises (excises that involve more than just one muscle group and more than one joint) instead of doing isolated exercises, but isolated exercises are also great for minor tweaking. Compound exercises are great because they train different muscles at the same time and it’s easier to maintain muscle balance in your body.
Bent over rows, pull-downs or basically any row exercise that you are doing, targets your biceps in some degree. The best compound exercise for bicep, in my opinion, is the chin-up.
If you can do a lot of chin-ups, it’s usually a mark of good overall physical condition and athletic potential. When you are doing chin-ups it’s not just your lats that are doing the work, but your biceps also. Doing this overhand, underhand or with a neutral grip, stimulates your lats in a different way and you should try this with different grips. Underhand and the neutral grip shifts more emphasis onto the biceps.
Although training your bicep with your back exercises is a common approach and a good one, as both muscles are used in the pulling action of muscle training. The problem that can arise from this, is that the biceps get secondary attention.
In fact, the biceps get worked very well in a good back workout. But if you are wanting to know how to get bigger biceps and bigger arms, then you are going to have to change this routine to get better growth and bigger biceps.
Here are some exercises so you can isolate your biceps in your workout.
Alternate incline dumbbell curl
This is a little more advanced than a regular bicep curl but this is really going to hit the peak of the bicep. The key of this exercise is that when you lift the dumbbell you don’t want to lift it forward and up, but you want to curl and bring your hand as close to your armpit as possible. You can do this exercise standing-up but you prefer doing it seated to help minimize cheating.
There are many different variations of this exercise.
Some gyms have a preacher bench and a barbell for it, but if your gym doesn’t have one, you can do preacher curl with a dumbbell. This is a very concentrated and is very isolated on the bicep. The whole point of this is to isolate just the bicep. You have to perform this without jerking movement, and taking your back and shoulder out of it and really concentrate on getting a good squeeze.
This hits the bicep brachialis nicely and can really add strength, size and definition to your arms. This one can also done by sitting down or alternating arms. I prefer do this alternating arms in a preacher bench and really focus on the contraction.
Biceps not gaining mass
But sometimes you might feel that you can’t make any strength or size gains with your bicep, why is that? There are usually two reasons why you can’t make gains with your biceps and they both are usually related to range of motion.
For the reason number one is the ego most people have that will get in your way. People are trying to curl too much weight they can actually handle for full range of motion. Bicep just isn’t a muscle group that is a very weight progressive unlike squats and deadlifts where you add more weight every time you work out.
Second reason is just inexperience. The inexperience lifter might not fully understand what full range of motion is and they just take sample and copy what other people do in the gym, and if those people are inexperience or have ego issues everybody is copying wrong way of doing biceps.
How to get bigger biceps and bigger arms is by blasting them and giving primary attention. That might sound simplistic. It is. Once you prioritize your arms and start devoting workouts solely to them, you can then go to the next level. There is no more secondary emphasis or half-baked attitudes to training arms anymore. It’s both a fresh mental and a fresh physical change.
Both you and your biceps then get caught in a comfort zone – and comfort zones do not grow muscle, they merely maintain muscle. I always recommend changing hand grips and widths to hit the muscles from different angles as well. Remember that your bicep is only 1/3 of your upper arm’s thickness and the rest is your triceps’.
Subscribe to our mailing list
for a free giveaway!