To get bigger biceps...
- First you're going to do 5 sets of 5 reps of weighted chin-ups (these are pull-ups done with your hands facing you.)
- Start off using your own bodyweight but... add more weight by using a weight vest, wearing a book bag with weights, or by holding a dumbbell between your ankles so you can continue to add more mass to your biceps and back.
- If you can't complete at least 2 pull ups with your own bodyweight... Do 5 sets of 5 reps of negative chin-ups by taking 4-to-7 seconds coming down.
- You're going to do 6-to-8 sets of 3 reps of Heavy Hammer Curls (see video above). It's very important that you use a weight that's not so light you won't cheat and don't use a weight that's so heavy that you'll have lean too far back and... Make sure you take at least 3-to-7 seconds lowering the weight down.
- Do 1-to-3 sets of 8-to-12 reps of these chair bicep curls to finish your bicep workout.
- After you finish your bicep workout... Drink at least 30 grams of whey protein followed by 8-to-12 oz. of any fruit juice or Gatorade so your biceps will recover and get bigger after your workout.
- You only need to do this biceps workout once a week and if you do any more than that... You won't give your biceps a chance to rest which will keep them from getting bigger.
When can I expect my biceps to get bigger?
- If you're a beginner - you can expect to see your biceps get bigger within 1-to-3 workouts and...
- If you're not a beginner & depending on how much you varied your bicep routine before you did this one - you could also expect to see a difference in your bicep size after 1-to-3 workouts but usually...
- No matter what your workout level is... Don't expect any noticeable changes in your biceps until after the 3rd workout.
To truly get bigger arms...
Remember to work on your triceps also because your triceps or the back of your arms make up 2/3 of your total arm muscle size. You can do regular dips or Bench dips to add mass to your triceps.
