Growing bigger biceps requires a lot of patience and smart training. So, if really you want your biceps to pop, it's time to start strategizing!
We've got you covered with the best training tips on how to grow bigger biceps and achieve the arms you’ve always wanted..
1. Vary Your Curling Techniques
Curls are the foundation of biceps training, but sticking to one type won’t maximize your gains. Incorporate different curling techniques to ensure you're targeting every part of the bicep:
- Barbell Curls: Target the bicep's long head with heavier weights.
- Hammer Curls: Engage the brachialis for thicker arms.
- Incline Dumbbell Curls: Emphasize the long head for that peaked look.
- Concentration Curls: Isolate the biceps and maximize growth.
Doing this will ensure you have a variety of biceps exercises in your routine to help target every single muscle.
2. Focus on Time Under Tension
Maximizing time under tension (TUT) during your biceps exercises can lead to greater muscle growth. Slow down your movements to keep the biceps engaged for longer periods. For example, during a curl, take 3-4 seconds to lower the weight and 1-2 seconds to lift it. This method intensifies the workout and promotes muscle hypertrophy.
3. Incorporate Drop Sets and Supersets
To push your biceps beyond their limits, use intensity techniques like drop sets and supersets:
- Drop Sets: Start with a heavy weight and perform 8-10 reps. Immediately reduce the weight by 20-30% and continue until failure. Repeat for 2-3 drops.
- Supersets: Pair two biceps exercises back-to-back with no rest. For instance, follow a set of barbell curls with hammer curls. This keeps the biceps under constant tension, leading to a more intense pump. You might want to scale back a little on the wait since the focus is more on increasing the volume.
4. Use Wrist Wraps for Support
Wrist wraps aren't only for push days, you can wear wrist wraps for curls too! They're a game-changer because the additional support provided to your wrists will reduce strain and allow you to lift heavier weights with more control. This is particularly beneficial during barbell curls or when you're pushing your limits with heavier sets. By stabilizing your wrists, you can focus more on your biceps, ensuring they’re doing the bulk of the work.
5. Make Back Training Intense
Intense back training is essential for bigger biceps. Compound exercises like chin-ups, pull-ups, and rows engage your biceps while also working your back muscles. The heavier the weight, the more your biceps have to work. Ensure your back workouts are challenging, using heavy weights and strict form to maximize biceps engagement.
6. Strengthen Your Grip
A strong grip is essential when learning how to grow bigger biceps. Weak grip strength can limit your performance in key exercises like deadlifts and pull-ups. Incorporate forearm and grip-strengthening exercises such as farmer's walks, wrist curls, and reverse curls to ensure your grip can handle heavier weights.
7. Train Biceps Twice a Week
For optimal growth, consider hitting your biceps twice a week. Spread your workouts out to allow for recovery, and vary your approach each time. On one day, focus on heavy compound movements; on the other, incorporate lighter isolation exercises with higher reps to target different aspects of the biceps.
8. Perfect the Mind-Muscle Connection
To truly grow bigger biceps, developing a strong mind-muscle connection is crucial. This means focusing intently on the biceps during each rep, ensuring they are doing the work. Visualize your biceps contracting, and make sure to squeeze at the peak of each curl. This heightened focus recruits more muscle fibers and enhances growth.
If you're serious about learning how to grow bigger biceps, these training tips will help you maximize your gains. Focus on variety, intensity, and proper technique to build stronger, more defined arms. Stay committed, keep pushing your limits, and watch your biceps grow.
Take Your Biceps Training to the Next Level With UPPPER Wrist Wraps 2.0
Investing in UPPPER Wrist Wraps 2.0 can make a significant difference in your biceps training. Designed with durability and comfort in mind, they help stabilize your wrists during intense curling sessions, ensuring your biceps take on the full load for maximum growth.
If you’re serious about taking your biceps training to the next level, UPPPER Wrist Wraps 2.0 are an essential addition to your gym gear.