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Strength Training

Blasting Those Biceps


The biceps, along with the pecs and abs, are the muscles we want to sculpt into peak condition the most. We all want to look great at the beach or ripped in a tight white t-shirt. If you want big arms, do a biceps curl. If you want even bigger arms, do different kinds of curls. Well tell you how to do them here

But first, what are your biceps?

Your biceps are the large muscle group that sits on the front section of your upper arm and are split into two sections the long head and the short head. Both heads stem from the scapula shoulder blade and come together in the middle of the arm to form probably the most famous muscle of all.

Short Head

The short head emanates from an area of the scapula called the coracoid and runs alongside the long head of the inside of your arm.

Long Head

The long head originates in the glenoid, a cavity in the scapula. It passes through the shoulder joint to your upper arm.

The best exercises for building bulging biceps?

The mistake many people make is focusing on the long head and not realizing the bicep is made up of more than one part. If you want thicker, fuller arms, you need to focus on the entire bicep. These

The 6 killer curls for epic biceps

How often should I train?

You can train your biceps up to three non-consecutive days per week. This means at least one rest day between bicep workouts. If you’re working out with weights so heavy you’re only completing 6-8 reps, allow at least two days between sessions. 

Its important to work your triceps too because they give your upper arms their size. To build big arms, blast your triceps as much as your biceps.


1 Pump up your weekly volume of training

Because muscle protein synthesis is restarts every 48 to 72 hours, you need to train your biceps two to three times a week to hit maximum growth.  

2 Apply tempo training

The tempo and rhythm you lift with is critical to building bigger biceps. Its not about  mindlessly pumping out a few sets. Be disciplined and follow the four-digit tempo code. This is how it works. The first digit refers to the number of seconds it takes to lower the weight. The second digit is how many seconds you pause at the bottom of the lift. The third is the time it takes to lift the weight. The fourth digit is the time you pause at the top of the movement. Keep those digits consistent throughout the workout and you’ll reap the rewards.

3 Get plenty of protein

Increasing the size of any muscle means consuming the correct amounts of protein. Research shows anywhere between 1.4 to 2 grams of protein per kilo of bodyweight daily is sufficient.  

4 Do some serious stretching

Stretching your biceps and triceps is critical to growth. If you neglect stretching the biceps tendon may become too tight and shortened. Don’t underestimate the power of stretching.

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