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Old 04-10-2010, 08:48 AM   #1
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Default Community Article - Build Bigger Biceps

I know this came we a "warn" topic for many, but it's still a popular search term. Most of us want big guns.

So, what are your recommendations for building bigger biceps?
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Old 04-10-2010, 09:37 AM   #2
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personally for myself my biceps are one of my stronger muscles on my body in that i can beat them down real good and they seem to recover quickly. from my own trial and error i have discovered that tryin to go real heavy and less reps did not work for building size on the bi's. it did on the other hand promote injury in the elbow area. my elbows would get real sore when i would try gettin 135 BB curls for reps. what has been working for me now has been moderate but not light weight in the 10-12 rep range. and i have only been using DB's. i have not used a bar of any kind in over 2 months now. hammer curls across the body, seated curls, seated incline curls, concentration curls, standing preacher curls, reverse grip. anything i can think of with a DB. this has been puttin a serious peak on my bi that i have never had before and its one of my days i look forward to every week.
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Old 04-10-2010, 10:29 AM   #3
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personally im on the otherside of the table from Jslep, i say if you want your guns to grow you need to put in alot of work on your back, get stronger on things like rows, power cleans, and chins and try to tell me your arms arent bigger
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Old 04-10-2010, 10:31 AM   #4
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a mixture of the two above posts.....

my biceps have grown slightly along with my body as i've gained weight/muscle.

when i use to be the "bicep guy" where i essentially just wanted to get as pumped as possible i actually had decent arm results
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Old 04-10-2010, 10:32 AM   #5
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i agree totally with you on those exercises the only thing that doesn't seem to work for my body personally is heavy for any type of curls and heavy on calf raises. both of these i need reps to burn them out and build size. otherwise i am a go big or go home advocate on any other lift.
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Old 04-10-2010, 10:38 AM   #6
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I like to work arms, both tri, and bi's after they are warmed up from compounds.

Biceps get worked with along with my back. While heavier weights look good on paper, using a little lighter weight, and keeping a more strict movement is better. It's easy with arms to cheat too much and lose the emphasis on the muscle your trying to work.

I like various forms of standard curl movemnets, as well as reverse curl movements.

BB curls
DB curls
Hammer curls
Chins both over and underhand grip


Generally during a session after they have already been worked as an assistence group for deads or rows, I'll do 3x8-10 for them. This usually done 2x per week. for a total of 6 sets per week direct work.

If doing chins that session, then that work is enough for them. I might do one set of curls just as a finisher.

I find that less is more when it comes to arms. It can be hard to quantify just how hard arms are working during so much of our other work. Thats why I hit them the way I do. They are already pretty worked, so just a quick hard finish does it. I'd rather under train them a little than over train them. I really want my energy to go into the heavy compounds first.

I generally look to stay fairly balanced so my calves, upper arms, and neck measurements should all be pretty close to one another.
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Old 04-10-2010, 10:40 AM   #7
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I may be somewhat of a noob, but I cannot rave about using Fat Gripz or a fat bar for arms enough. It automatically makes whatever arm work you're doing harder and recruits more fibers to do the job.
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Old 04-10-2010, 10:45 AM   #8
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This is my current Bicep work out and I find that it worked very well and is working well for me

1) DB Rotations curls - Heavy 3-6 range

2) Ezcurls - 8-10 range

3) DB Hammer Curls - 5-6 range

4) Close Grip ezcurls - 8-10 range

Then my back days I fill in with Pull Ups, Dead's, Rows and it seems to all come together ok!
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Old 04-10-2010, 11:06 AM   #9
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personally i've found that after dropping the arm work my arms are now about as big as ever at under 200ibs, and they just look better
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Old 04-10-2010, 11:30 AM   #10
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I'm with Grim. T-bar DL and Close, Reverse Grip Pulldowns have done more for my bis than curling. Dipping 150 for reps also helped the tris more than Pushdowns with any amount of weight.
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