How to actually grow your BICEPS

So a common mistake when it comes to training biceps is simply doing way too much volume, and this is definitely something I have fallen victim to in the past, considering there was once a point where i was legitimately doing 25 sets of biceps per session twice a week, however because they are such a small muscle, and really only do one thing, there’s just no reason to try and throw in every bicep curl variation you know of because they’re not really doing anything different. Sure you can slightly emphasize the long head by externally rotating your shoulder, and you can lengthen the muscle a bit more by positioning your shoulder in slight extension, but at the end of the day, if you’re bending your arm all parts of your bicep are gonna work and the slight emphasis on each portion is very minimal at best. So what should you actually do if you want to grow your biceps? 3 things. Number 1 use code “MAXE” at myprotein because it’s 45% off until wednesday. This is optional but it definitely helps. Number 2, pick 1 bicep curl variation with a supinated grip, whether it’s a preacher curl, dumbbell curl, seated dumbbell curl, barbell curl, pretty much any curl variation that you like and do 2-3 sets of that exercise once or twice a week for 6-8 reps to complete failure. Personally I do preacher curls for 2 sets at the end of both of my pull days failing at around 6-8 reps, and after my second set, I take 10 deep breaths, drop the weight by about 30 pounds, and pump out another 4-5 reps. So 3 sets in total, but that last one is kind of just a rest-pause set. Then, number 3, choose a different curl variation this time with a neutral grip, for another 2-3 sets again once or twice a week. Personally I actually do something a little bit unique. I do 1 set of strict curls to failure in the 6-8 rep range, yes I know it’s a supinated grip, but just keep watching, then I rest for 10-15 seconds, and immediately pick up lighter dumbbells to do hammer curls to failure this time in the 4-5 rep range, then without resting, I finish off with single arm cross body curls, until the weight literally just falls out of my hands. In total that is 3 separate sets for the biceps and brachialis since they were all taken to failure, and I do that once a week after 1 of my push days. So my current bicep training for the week currently looks like this, where I do those 3 sets of preacher curls on both of my pull days, and those 3 sets of that strict, hammer, cross body drop set thing on one of my push days, for a total of 9 sets for the week. Honestly I would recommend anywhere from 4-8, but since I’m doing a lot of rest-pause style training, 9 is fine. Now in your case, however you wish to split up your bicep volume across the week does not matter, whether you do it once a week, twice a week, three times a week, or whatever fits your split. You know maybe you do 1 exercise on both of your pull days, and 2 different exercises on a designated arm day, or maybe just the same exercise on both of your pull days, or even 1 exercise on one pull day, a different exercise on your next pull day, and maybe another different exercise on a different day, whatever it is, just choose 2-4 exercises per week for 4-8 total working sets for your biceps. And I would recommend doing no more than 2 exercises or 4 sets per session, so if you wanna do 8 sets for the week, don’t just throw it all on one day because trust me, when you actually train your biceps correctly with full range of motion and proper intensity, they will fatigue very quickly. But that is all you need to know for growing your biceps, nothing super fancy, just pick a couple curl variations and I curl.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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