When I began working out at 16 years old I had 11 inch arms.
I built them to nearly 18 inches within two years.
I maintain them at 17 1/2 inches at 46 years old.
Here is how I did it: The biceps are unique from all your other muscles in that they are the only body part that is built primarily using the same movement regardless of the exercise.
The movement I am referring to is the curling movement.
Basically, all of your bicep exercises will involve some type of curl except for a few exercises which work the biceps indirectly or as a secondary trained muscle.
For example, upright rows will work your biceps a little but not significantly.
Also, bentover rows, lat pulldowns, and cable rows will indirectly work them as well.
But for the most part, to build your biceps it is necessary to do various forms of curling exercises.
The best exercises for building big, bulging biceps are regular barbell curls, dumbell curls, seated dumbell curls, alternate dumbell curls, seated curls, concentration curls, cable curls, machine curls, preacher curls (otherwise known as scott curls), and lateral cable curls.
I recommend that you change your biceps workout from time to time.
Not only does doing the same workout week after week get boring but your muscles need variety.
You need to constantly change your routine in order to "surprise" or "Shock" your muscles.
One workout, you might do barbell curls and preacher curls.
Another workout might include seated dumbell curls and concentration curls.
If you do the same routine week after week your biceps will adjust to the same thing and not experience any need to grow or to get stronger.
I never do the same routine twice in a row.
That is, I will change something even if it's just a matter of using more weight, changing one exercise, or using a high intensity training technique such as super sets, forced reps, etc.
When training your biceps it is best to perform partial reps as apposed to full range motion.
When you do full range motion you cheat yourself of progress.
For example, when you are doing curls and you curl the bar all the way up you are resting your biceps at the top of the movement.
Likewise, if you lower the bar all the way down to where your arms are straight you are also resting your biceps as well as putting undo strain on your elbow joints.
The stress needs to stay on your biceps not your joints.
Also, it is best to perform your sets to failure or near failure unless you are a beginner.
This method is controversial among trainers and fitness people but most bodybuilders will agree with this logic.
You see, your muscles will adapt to the same level of stress and thus reach a plateau, slowing or stopping your progress altogether.
When your constantly train to failure, your muscles are forced to respond by getting stronger.
Finally, stronger muscles produce bigger, more shapely muscles.
Here are a couple sample routines that will guarantee big, bulging biceps in much less time than a more "whimpy" traditional biceps workout would produce.
Biceps Routine: Barbell Curls 2 sets to failure (Partial reps) Concentration Curls 2 sets to failure (Partial reps) Biceps Routine (2): Seated Dumbell Curls 2 sets to failure (Partial reps) Preacher Curls 2 sets to failure (Partial reps) When you have done one of these routines for a few weeks you may add a third set but you do not need to do "endless" sets in order to ensure progress.
Two or three sets is plenty, especially since you are training to failure.
Finally, in order to make the fastest, most complete progress to build those big, bulging biceps it is vital that you eat properly in order to fuel your biceps to reach that peak and size.
I built them to nearly 18 inches within two years.
I maintain them at 17 1/2 inches at 46 years old.
Here is how I did it: The biceps are unique from all your other muscles in that they are the only body part that is built primarily using the same movement regardless of the exercise.
The movement I am referring to is the curling movement.
Basically, all of your bicep exercises will involve some type of curl except for a few exercises which work the biceps indirectly or as a secondary trained muscle.
For example, upright rows will work your biceps a little but not significantly.
Also, bentover rows, lat pulldowns, and cable rows will indirectly work them as well.
But for the most part, to build your biceps it is necessary to do various forms of curling exercises.
The best exercises for building big, bulging biceps are regular barbell curls, dumbell curls, seated dumbell curls, alternate dumbell curls, seated curls, concentration curls, cable curls, machine curls, preacher curls (otherwise known as scott curls), and lateral cable curls.
I recommend that you change your biceps workout from time to time.
Not only does doing the same workout week after week get boring but your muscles need variety.
You need to constantly change your routine in order to "surprise" or "Shock" your muscles.
One workout, you might do barbell curls and preacher curls.
Another workout might include seated dumbell curls and concentration curls.
If you do the same routine week after week your biceps will adjust to the same thing and not experience any need to grow or to get stronger.
I never do the same routine twice in a row.
That is, I will change something even if it's just a matter of using more weight, changing one exercise, or using a high intensity training technique such as super sets, forced reps, etc.
When training your biceps it is best to perform partial reps as apposed to full range motion.
When you do full range motion you cheat yourself of progress.
For example, when you are doing curls and you curl the bar all the way up you are resting your biceps at the top of the movement.
Likewise, if you lower the bar all the way down to where your arms are straight you are also resting your biceps as well as putting undo strain on your elbow joints.
The stress needs to stay on your biceps not your joints.
Also, it is best to perform your sets to failure or near failure unless you are a beginner.
This method is controversial among trainers and fitness people but most bodybuilders will agree with this logic.
You see, your muscles will adapt to the same level of stress and thus reach a plateau, slowing or stopping your progress altogether.
When your constantly train to failure, your muscles are forced to respond by getting stronger.
Finally, stronger muscles produce bigger, more shapely muscles.
Here are a couple sample routines that will guarantee big, bulging biceps in much less time than a more "whimpy" traditional biceps workout would produce.
Biceps Routine: Barbell Curls 2 sets to failure (Partial reps) Concentration Curls 2 sets to failure (Partial reps) Biceps Routine (2): Seated Dumbell Curls 2 sets to failure (Partial reps) Preacher Curls 2 sets to failure (Partial reps) When you have done one of these routines for a few weeks you may add a third set but you do not need to do "endless" sets in order to ensure progress.
Two or three sets is plenty, especially since you are training to failure.
Finally, in order to make the fastest, most complete progress to build those big, bulging biceps it is vital that you eat properly in order to fuel your biceps to reach that peak and size.