To add muscle mass to your biceps, exercise with heavy weights and perform no more than three sets of eight to 10 repetitions per exercise. Concentrate on movements that involve both the short head, or outer portion, of the biceps and the long head, or inner portion, of the muscle. Targeting both heads helps increase muscle mass in the upper arms. Before starting any weight training regimen, be sure to consult a physician.
Standing Barbell Curl
The standing barbell curl is an effective mass-building exercise, as it recruits most of the muscles in the biceps region. Hold a bar with hands spread shoulder width while keeping your back straight and arms fully extended toward the floor. Slowly curl the weight to your chest area, flexing the biceps and keeping your elbows fixed. When the weight reaches the front of your chest, gradually lower the bar, resisting the weight on the way down. When your arms are fully extended, repeat the movement.
Hammer Curl
Hammer curls help build overall size in the biceps area by developing the brachialis muscle. This muscle spans across the side of the upper arm toward the lower biceps area. The exercise provides thickness in the upper arms and helps create a peak effect when flexing the muscle. Grasp two dumbbells and stand erect with arms resting at your sides and palms facing each other. Curl the weights until the dumbbells near the front of your shoulders. Slowly lower the dumbbells until your arms are fully extended, and repeat the movement. An article on Bodybuilding.com notes to keep your elbows fixed at your sides when performing hammer curls to place more stress on the brachialis muscles and eliminate shoulder movement.
Chin-Up
Chin-ups target the latissimus dorsi and biceps muscles. The tension placed on the biceps while pulling your body weight upward increases muscle mass in the upper arms. Grasp a chin-up bar with your palms facing you. Stabilize your body by stiffening your abdominal muscles and crossing one leg over the other. Align your head with your trunk and pull your shoulders back and down. Exhale and slowly pull your body toward the bar by bending your elbows and pulling your arms to your sides, avoiding any swinging or jerking motions. When your chin is level with the bar, pause and gradually return to the starting position by allowing your arms to extend back overhead. When your arms are fully extended, repeat the movement.
Diet
To increase muscle mass without gaining fat, eat a balanced, nutritious diet rich in lean protein sources, fruits, vegetables and starchy complex carbohydrates like oatmeal and whole grains. Consume small meals every three to four hours to provide your body with a steady flow of muscle-building amino acids. Avoid sugary sodas and fried foods, which can cause you to gain fat.
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