The Simple Plan for Bigger Biceps

The tricep muscle on each arm is TWICE as large as the bicep.  This means that the bicep can only grow to about half the size of the tricep, since the bicep itself is surrounded by tricep muscle.

The bicep muscle is the biggest signifier of strength to the average person, but it is in fact one of the smaller and weaker muscles of the body.  It needs help to grow, and training the tricep, with exercises such as dips, push ups, bench press, and tricep pulldowns, will help it grow.

Once your triceps grow, the biceps will grow right along with it, with simple exercises like bar curls with moderate weight.  

This may seem obvious, but you would be surprised how many people stick to one set of bicep exercises with their hands in one position and wonder why they don't see any gains in muscle.

On a given month, I use any of the following exercises: EZ Bar Curl, concentration curls, dumbbell hammer curls, dumbbell palms-out curls, drag curls, preacher curls, or smith machine curls.  I try and use as many grips as possible.

For instance, I will mix EZ Bar Curls (palms facing up) with drag bar curls (palms facing down).  This ensures that new parts of the muscle will be awakened and forced to strengthen.

Weight gain and nutrition is the most overlooked part of bodybuilding.  People assume that if they get in the gym and feel sore each time that their muscles will automatically grow larger.  But what is it that actually makes people grow larger? It's not exercise, it's FOOD.  

Calories and protein are the most important tools anyone looking for bicep gains has.  Try and ingest as much protein as humanly possible per day, using shakes and a high protein diet.

I put on 10 LBs in 2 weeks by matching each pound of body weight with 1 gram of protein every day.  This meant if I weighed 160 lbs, I would ingest 160g of protein per day for this period.

Working out is important, but eating a high calorie, high-protein diet is absolutely essential.  The people you see with big biceps didn't get that way from JUST working out.

This may seem backwards.  Why would you want to burn calories with high intensity cardio when trying to gain weight?

If you are simply looking for larger arms, this part is not necessary.  Your arms will swell up with a high protein diet and anaerobic exercise like lifting.  But be prepared for your stomach and chin/neck area to swell up too.

Cardio will create the cut look that you will grow to want.  There are plenty of men at the gym who are built, but do not appear healthy due to the fact that they are dangerously close to appearing fat.

Personally, I try to be able to fit enough to run a mile at any time, anywhere, without stopping.  This is my baseline, bare minimum of fitness that I try to maintain.  

Aerobic exercise will suck the fat right out of you and cause your biceps to bulge even more.