Secret to Building Big Biceps and Arms

Building big biceps does not mean performing set after set of arm exercises like bicep curls and dumbell curls. Arm muscles are made up of two-thirds triceps and one-third biceps. Both triceps and biceps muscles are relatively small, meaning it wont take much stress to stimulate muscle growth for the arms. Performing too many sets will simply cause the biceps to become over-trained.

The secret to building big biceps and arms is to use the push and pull principle. All pulling movements place stress on the biceps muscle and although this stress is secondary, its often more intense than performing the single-joint exercises like curls.

 The same is true for the triceps. All pushing or pressing movements place stress on the triceps as the arms straighten to push the weights. The intense movement causes more fibres deep within the arms to respond resulting in a higher muscle cell stimulation.

As the triceps muscle makes up two-thirds the size of the arms it would also make sense to train the triceps as hard as the biceps in order to build big arms quickly.

The best exercises for building big arms are 1)Bench Presses 2) Bar Dips and 3) Shoulder Presses for triceps. For biceps use 1)Chin Ups 2) Barbell Rows.

Remember:  concentrate of building strength in the push and pulling exercises
                   train less on the arm exercises
                   concentrate on the bigger triceps muscle for big arms

How to get really big biceps!


The above suggestions will give you nice arms but if you really want super arms then this is the routine for you. First of all building really big biceps is hard work! No one ever said it was going to be easy. You can read all day about how to get big biceps but it's the hours in the gym and the hard work you put in that will really give you big biceps!

How to get big biceps step 1:- Eat Lots!

In order to get big biceps, you need to eat, eat eat. Your body needs to have an excess of calories each day before you can start to build muscle. Make sure you eat lots of protein (meat, eggs and fish) and lots of carbs (brown bread, brown rice and potatos). Protein is what makes up your muscles, and you need a lot of it to actually build muscle. Eat as much protein as you can.

For an extra boost, try a protein shake (a protein drink) or a good meal after your biceps workout. This is when your bicep muscles are repairing and need the nutrients. Also, make sure you eat before you go to bed. Most of actual muscle building happens while you are asleep.

How to get big biceps step 2:- Lift Heavy, Low Reps!

Don't overdo the sets and reps! If you want to get strong and big biceps, you need to lift heavy weights at low reps (from 2 to 8, depending on the exercise).

How to get big biceps step 3:- Rest Up!

Most of your muscle building is done in your sleep. So if you want to get big biceps, get plenty of sleep (9 hours would be good, but 8 is fine). Also try to limit your cardio to 1-2 workouts per week. When you're training your biceps, cut out the cardio.

How to get big biceps step 4:- Vary the Routine!

No matter how many hours you spend building your biceps, sooner or later you'll hit a plateau You've hit a plateau. This is why you need to vary your biceps workouts and shock your muscles into growth! Your muscles tend to get "used" to the biceps training exercises, so you need to change you biceps workout every 2 - 3 months.

How to get big biceps step 5:- Train Smart!

Only train your biceps once per week and hit them with 5 different exercises, train your back at least 48 hours before/after your biceps (because the biceps are secondary muscles in back exercises), never train your biceps if they are still sore from the last workout and always do the biggest and heaviest biceps exercises in your routine first (bicep curl, chin up, preacher curl).