How To Get Huge Biceps

Step-by-step Instructions

Here is what you need to do...
Step 1

From the weight room to the beach, the biceps are the body part that babes and bros alike admire with the most observance. Generally speaking, the size that one's biceps can achieve rely on genetics. Taking a step away from that pessimistic b.s., let's just say that no matter how skinny you are, you can always find a way to build up the biceps. Read on, good friends, and get ready to start selling tickets to the gun show.

Step 2

There are a couple of exercises that are key if you're planning to pump your biceps up. First of which is the seated preacher curl. This exercise completely isolates the biceps and allows you to use a solid amount of weight. By working both heads of the biceps, seated preacher curls demolish your arm into the kind of healing state that promotes growth. It's a great exercise to start any bicep workout with, and I promise that it will bring results.

Step 3

Next on the list are standing cable curls. Again, you can load up a ton of weight on this biceps exercise. While it's true that you'll naturally use other parts of your body to assist your biceps in getting the weight up, it's also true that the amount of weight you're lifting will do some seriously great damage to both heads of the biceps-brachii. The key to this exercise is making sure that you lower the weight with slow and absolute control. Throw it into the mix whenever possible, and bang out as many reps and sets as you see fit.

Step 4

Finally, I'd like to introduce you to my good friend: machine curls. Machine curls should be done at the end of every. single. biceps. workout. period. You can hammer out a ridiculous amount of reps without worrying about stabilizing an EZ bar or a dumbbell, and the movement is built to specifically isolate the biceps muscle and make it work to its utmost capacity.

Step 5

Another way to make sure that your biceps are growing is to put some work to your forearms. Since the forearms and the biceps work so closely together, it's only sensible that by working one you work the other as well. There are a myriad of forearm workouts that you can look up, but the most intriguing way to work both the forearms and the biceps is to slap a set of Fat Gripz on to every exercise that uses a barbell, dumbbell, EZ bar, or otherwise. The wide grip utilizes your forearms and biceps on every exercise, even if that exercise is Squats. I'm telling you, Fat Gripz ain't no joke Son. Buy a pair and thank me later.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Like I said, having large biceps can sort of be determined by your predestined genetic makeup. So don't get discouraged if it takes you a while to see results. The ultimate key to getting huge biceps (and to any part of bodybuilding) is consistency. Keep doing the right exercises, and never forget your Fat Gripz, and you're bound to get huge biceps at some point. Take it from me, a naturally skinny kid.

Stuff You'll Need

Suggested Further Reading

Author Title Price
Mens Health Best Arms $9.95

This Student Author

This Student Author's Background

Funny or interesting story about this topic...

My dad, unlike me, has always had great arm genetics. I don't know how I missed that boat, but somehow the big-arm ship sailed away without me. That being said, I was always around a person who knew their shit when it came to bicep workouts. My dad was clear about the perfect exercises, the perfect rep range and form, and the little extra bits (Fat Gripz) that could be used to gain an advantage. It didn't take much effort for him to have huge biceps, but it did take some knowledge. He passed that knowledge on to me, and I am now more than happy to pass it along to you.

When did you first do this & how did you get started?

I first started striving to ascertain a solid set of guns when I was 16 years old. I felt like my size-small shirtsleeves shouldn't be shadowing my scrawny arms. I was sick of being embarrassed to flex. Luckily, my dad gave me all the knowledge I needed to get huge biceps. Even still, it took me years before I got comfortable enough to start printing out tickets to my own personal gun show. Now I sell those tickets worldwide. Not really. But you get the idea.
Happy lifting,

Other Tips from Jeremy