How to get big biceps is one of the first questions many beginner and amateur bodybuilder ask. In fact, just under 35 million people ask Google this question every month! Why would so many people want to know how to get big biceps? Well put simply, owning a pair of fully defined rock hard biceps will work wonders for anyones physical appearance, not to mention self confidence. Whether it be for picking up girls or entering into a bodybuilding competition, having big biceps is pure gold.
However, knowing how to get big biceps and solely focusing on them is one of the biggest mistakes newbies fall victim to.
Before I get down to the nuts and bolts of building big biceps, first let me give you a quick down and dirty lesson on anatomy…
To build impressive arms like the pro’s, you will want to be working the three major muscles that make up the arms. These being the biceps, triceps and the forearms. Work all three of these muscle groups combined with a balanced training program and nutrition plan and you’ll be well on your way to building big guns fast. It’s important to note that the bicep itself makes up only 1/3 of the upper arm, therefore the triceps obviously make up the other 2/3 of the upper arm.
OK, lets get into the serious stuff. I’m going to give away 3 of my favorite exercises that I have used to build big biceps and triceps fast
Biceps – Standing Barbell Curl
This exercise without a doubt is the best mass building exercise you can possibly perform to get big biceps. The purpose of the standing barbell curl is to develop overall size of the biceps. It has been a highly regarded exercise throughout bodybuilding history for many pro bodybuilders such as Arnold Schwarzenegger, Frank Zane, Lou Ferrigno and Ronnie Coleman, just to mention a few. You should make this exercise one of your best friends.
Execution: (1) Stand with feet shoulder width apart and grasp the bar with an underhand grip, hands about shoulder width apart. Let the bar hang down at arms length in front of you. (2) Curl the bar out an up in a wide arc and bring it up as high as you can, with your elbows close to the body and stationary. Fully flex at the top. Lower the weight again, following the same arc and resisting the weight all the way back down to the starting position.
Perform: 3 sets of 6-10 reps (perform 2 light warm-up sets followed by 3 working sets)
Triceps – Lying Triceps Extensions
The purpose of this exercise is to fully work the triceps all the way from the elbow down to the lats, in particular, the large inner head of the triceps. The triceps brachii muscle (Latin for “three-headed” muscle of the arm, it is called a three headed muscle because there are three bundles of muscle, each of different origin, joining together at the elbow) is the large muscle on the back of the upper arm which makes up 2/3 the mass of the arm.
Execution: (1) Lie along a bench, your head just off the end with knees bent and feet flat on the bench. Take hold of a barbell (preferably an E-Z curl bar) with an overhand grip, hands about 10 inches apart. (2) Press the weight up until your arms are locked out, but not straight up over your face. Keeping your elbows stationary, lower the weight down past your forehead, then press it back up to the starting position, stopping short of the vertical to keep the triceps under constant tension.
Perform: 3 sets of 6-10 reps (perform 2 light warm-up sets followed by 3 working sets)
Forearms – Barbell Wrist Curls
For those that have tried this exercise, you’ll understand how incredibly effective it is for building strong flexor muscles and a lock-jaw grip. Having skinny forearms and big biceps/triceps isn’t cool so don’t neglect this exercise.
Execution: Take hold of a barbell with an underhand grip, hands close together. Straddle a bench with your forearms resting on the bench but with your wrists and hands hanging over the end of the bench. Lock your knees in against your elbows to help stabilize them. (2) Bend your wrists and lower the weight toward the floor. When you can’t lower the bar any further, carefully open your fingers a little bit and let the weight roll down out of the palms of your hand. Roll the weight back up into your hands, contract the forearms, and lift the weight as high as you can without letting your forearms come off the bench.
Perform: 3 sets of 6-10 reps (feel the burn!)
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