To get bigger biceps...

  1. 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.
  2. 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.
  3. Do 1-to-3 sets of 8-to-12 reps of these chair bicep curls to finish your bicep workout.
  4. 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.
  5. 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?

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.

You can also...

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