To build bigger biceps, you first have to know the anatomy of your personal bicep structure and alter your training techniques and routines to cater to your needs. Use the movements I present below and measure the progress you get from each. Drop the ones that bring you little results and keep the exercises that create the most growth. Remember that everyone is different, and not everything that works for me will work for you. Trail and error is a big part to becoming a great bodybuidler. Here are 3 simple movements on how to get bigger biceps.
Heavy Barbell Curl:
To create the biggest biceps, I suggest going heavy as possible to complete 8-10 reps per set. Don’t go too heavy to where you are required to cheat throughout your entire set. Cheating on the last few reps is acceptable. Also complete these in the beginning our your training session when you are the strongest. Remember to change up your grip widths constantly. Different widths will stress the muscle in different places, giving you overall muscle development.
21′s:
These are one of my favorite bicep exercises. I tend to incorporate 21′s at the end of my workout to push the maximal amount of blood in the arms. 21′s consist of 7 partial reps (arms fully extended to 90 degree angle), 7 partial reps (90 degree angle to complete contraction), and 7 full reps. Here is a video of Ronnie Coleman performing a set of 21′s. Its easier to understand by watching it.
Incline Dumbbell Curls:
If you haven’t been using incline dumbbell curls in your bicep training, you need to start doing them asap. These create tremendous stretch and I feel they help me work on my peak. As far as the incline goes, I usually set the bench up with a 60-75 degree angle. Incline dumbbell curls can be performed with both arms at the same time or individually.
Remember that the biceps are a small muscle group. That means there is no reason to train them more than once or twice a week. The muscle-mind connection is also very important with this muscle group. Really concentrate on squeezing the muscle on every contraction, driving as much blood into the tissue as possible. Try these and other exercises, keep what works and ditch what doesn’t. Once you find what movements work for you, you’ll be well on your way to bigger and denser biceps.
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