A majority of bodybuilders dream of having big chest muscles, big biceps and triceps, and 6-pack abs. The secret to building a set of sleeve-busters is to have a bicep routine that you follow each week.

In creating a schedule, you also need to work out the triceps too, as they comprise a large part (70%) of the arms. This will help you gain the perfect balance for optimal results.

It’s not easy to build big arms if you’re underweight, regardless of how many bicep curls you do. Your routine for bicep building must entail:

Use a Targeted Work-Out Approach

There’s a myriad of exercises you can do, targeting the biceps muscles. By including them in your regular workout program, you’ll be on the right track. Here are 8 bicep exercises that are guaranteed to build your arms…

#1 Chin Up 

This exercise is the king of all bicep exercises. You will also build a bigger/thicker back in the process. The chin-up, if done correctly, will hit every fiber of your bicep muscle. If you can’t do full chin-ups, then opt for banded chin-ups instead. 

Aim for three sets at the start of your bicep session and go for 4-10 reps per set. 

#2 Weighted Chin Up

If you can comfortably complete three sets of 10 chin-ups (with good form), then it’s time to add some weight. Weighted chin-ups will add serious mass to your entire upper body. 

#3 The Barbell Curl

This exercise overloads the biceps with heavyweights. Most trainees see more significant results when lifting a barbell as opposed to a set of dumbbells. It’s the ideal approach for maximum strength development.

The primary focus is to ensure you don’t cut short the movement pattern. You also shouldn’t let the weight make you lean back as you raise the bulk of the barbell upwards. Carry out the exercise in slow and controlled movements for a higher intensity within the muscle fibers. 

When you do barbell curls, aim for three sets of 6-10 reps. 

#4 Incline Dumbbell Curl

The exercise is ideal because it prevents the momentum issue discussed above from happening. Overall, it restricts the back and front shoulders from moving/swinging too much as you lift the weights.

When doing incline dumbbell curls, aim for three sets of 10-15 reps. 

#5 Dumbbell Spider Curl

This exercise requires using an incline bench. It’s a great exercise to hit the peak of the biceps. The incline position takes your shoulders out of the curl and allows you to push into the bench with your chest as you contract your biceps. 

#6 Concentration Curl

The concentration curl exercise is done while sitting in a slightly forward posture. Lift the weights one hand at a time to place all the emphasis right on the biceps. Since no helper muscles are coming into play, the exercise is best done towards the end of your work out session.

Aim for three sets of as many reps as possible 

#7 Arnold Curl 

Yes, this was one of Arni’s favourite arm exercises. It’s very similar to the concentration curl (see above). 

With this exercise, aim for three sets of 10-15 reps for each arm.

#8 Barbell Curl – 21s

A great way to smoke your biceps and finish them off at the end of your workout is to do 21’s. This is where you do seven reps (bottom to mid-range), seven reps (mid to top range), and then 7 full reps to finish them off. 

Aim for 1-2 sets at the end of your arm workout. 

A Proper Diet

It would help if you consumed more calories than you burn to build the biceps. On average, a person wanting to build muscle will need between 2,500-3,000kcal per day. Skinny people with a high metabolism rate may need more than (3,500kcals+) to achieve the same level of results. It’s also crucial to consume at least 150-200g of protein per day. 

If you’re in this category, consider consuming at least four meals daily at breakfast, lunch, dinner, and a post-workout meal. Also, get yourself some workout supplements to boost the process. 

Rest

Muscles grow when they’re allowed to rest after an intense workout. Make it a routine to give your arms a break after training. Also, always avoid overtraining your arms while neglecting other muscles. You don’t want your body to get out of proportion.

Final Thoughts

You don’t have to spend countless hours in the gym to grow your biceps to the size you desire. A simple workout regime, coupled with the right diet, will help the cause. Remember also to get adequate rest as muscles tend to grow when well-rested.

Thanks for reading,

Nick Screeton – LEP Fitness