How to Build Bicep Muscles

When I started working out over 20 years ago, I was guilty of following a how to build bicep muscles routine outlined in the muscle magazines.

You see, the problem I found with muscle mags is that a lot of the articles are written like glamor magazines; to make a lot of money and use pro bodybuilders as their examples.

Now I don't know about you but I do not have the genetics of Arnold Schwarzenegger or Ronnie Coleman... so why on Earth would I try to use bicep routines, or any workout routine for that matter, that these pros use?

When I tried doing the same arm exercises, amount of volume, weight (ha!) and training protocol these big dudes were using, I over trained.

It took me a while to figure out what worked for me... and working out 6 days a week, doing 2 hour weight lifting sessions, did not.

Fast forward 20 years. I'm now working out 3 days a week maximum, but am now finding 2 days a week may work even better for me and my recovery abilities.

I also use a low volume high intensity training routine (DC training) that takes about an hour to an hour and fifteen minutes to get through. Anything longer than that and I start to over train.

But that's me; YOU might be different and it's your job as someone looking to achieve a better physique to find out what works for you and what does not.

Getting the most out of your weight lifting protocol is all about knowing your body and how it responds to training, and this happens over time.

So for those looking for information on how to build bicep muscles, I use compound lifts like barbell curls. Heavy slag iron coupled with the proper food for growth will add beef to your frame. 25 pound concentrate curls will not. If you want bigger arms you have to lift big and eat big.

Of course I didn't just start out lifting heavy; I needed to start out with a weight that I could handle. After that, each week I would try to lift a little bit more than last time; not much, maybe 5 lbs at a time until I couldn't lift any heavier using proper form or when my repetition range fell too low. At that point, I found it best to switch to another bicep exercise until I maxed that one out.

I follow this training protocol today using DC training.

I also squat to gain size, not only arm size, but overall.

Huh?

Yep, squat.

Barbell squats are also a great way to turn your body into a testosterone producing machine, naturally. Want bigger arms, squat. Want bigger <________>, squat.

Another thing I keep in mind when trying to build big biceps is a good bodybuilding diet. If you are a buck sixty (160lbs) don't expect 18" guns.

Add 40 lbs of muscle to your frame and you will see a difference in the size of your arms. Quality food is needed to build muscle and not just crap food. Protein is my friend. I follow the information here for my weight lifting diet.

Bottom line for building bicep muscles? I stay away from muscle magazines and focus on a quality proven weight lifting program that works. I strive for small gains in weights or reps every workout and I take much needed breaks away from weight lifting when needed.

As a matter of fact, I try to take 10 days off of heavy training every 8 to 12 weeks. Nothing is engraved in stone though. Sometimes I need to take a break after 5 weeks of training while other times I can go much longer. Right now I'm into my 10th week of DC training and still feel pretty good.

Here's my work out from Friday, that includes a compound lift to build bicep muscles.

Week 10 - Friday
Workout 2A

Notes:
LL=Last Time
TT=This Time
RP=Rest Pause
SS= Straight Set
WM=Widow Maker

Bicep Exercise
Barbell Curls
LT 115lbs x 16 RP
TT 115lbs x 8+4+5 = 17 RP
I fought really hard to get an extra rep on the BB curls. This is still progress. BB curls is my favorite bicep movement and I would hate to have to switch them to something else. That keeps me motivated to keep trying to beat my previous numbers, which is what DC training is all about.


Forearms
Pinwheel Dumbbell Curls
LT 45lbs x 14 SS
TT 45lbs x 16 SS
+2 reps!


Calf Exercise
Smith Standing Calf Raises
LT 275lbs x 24 RP
TT 295lbs x 10+5+7 = 22 RP
20 lb increase; I'll take that : ) Usually I do calves DC style (6 sec negative with a 15 second hold at the bottom = 1 rep) but I enjoy switching it up by rest pausing calf work as well.


Hamstrings
Hammer Strength Standing One Legged Curl
LT 55lbs x 30 RP
TT 65lbs x 12+8+6 = 26 RP
10lb increase here.


Quads
Smith Squats
LT 315lbs x 5 SS + 235lbs x 21 SS WM
TT 315lbs x 6 SS + 245lbs x 21 SS WM
I decided to keep the weight the same as last time on the heavy set and work on my form. The widow maker set was very tough and I needed to break for 10 seconds half way through.

In summary, I hope it's clear that when it comes to muscle building that there is more involved than just arm exercises; diet, workout frequency, intensity and rest are all important factors to consider when learning to build bicep muscles.