Can I Gain an Inch of Muscle on My Biceps Every Week?

Muscle growth occurs as a result of microscopic trauma to muscle fibers, which heal themselves back bigger and stronger than they were before the trauma. Through weightlifting exercises, you may be able to put an inch of muscle on your biceps in a week.

Increase the weight if you want to grow your biceps.
Credit: Mireya Acierto/DigitalVision/GettyImages

You may be able to gain another inch in two weeks, but soon your body will plateau and you won't see that kind of growth every week. Develop a plan to maximize your bigger arms workout to deliver those "guns" you've always wanted.

Tips

You can gain an inch on your biceps in one week, with the help of the right foods and doing the biceps exercises. But after that, you will not gain an inch a week and will plateau very quickly.

Grow Biceps Fast

To gain muscle on your biceps, focus on performing biceps building curls — such as hammer curls, preacher curls and cable curls. This biceps workout focuses on your biceps to help create that microscopic trauma that builds bigger muscles. With each set of exercises, work your biceps to the point of exhaustion.

Read more: Workouts for Different Parts of the Biceps

Maximize the Weight

The amount of weight you lift impacts how fast you gain muscle. If you're lifting a 35-pound dumbbell when performing biceps curls, and you can do eight to 12 repetitions before failure, try to lift a 45-pound dumbbell for four to six repetitions.

The key to building muscle fast is to lift a weight heavy enough that you can perform only a few repetitions before your muscles become exhausted. This level of exercise causes trauma to your biceps muscles, helping them heal bigger and stronger, according to Len Kravitz writing for the University of New Mexico.

Read more: Workout to Get Huge Lower Biceps

Cut Back on Aerobics

If your goal is to build muscle rather than lose fat, cut back on your cardiovascular training and focus your efforts on lifting heavy weight. When you're performing high-intensity aerobic exercise, your body focuses on providing the energy necessary for your workout and might break down muscle for energy.

Read more: The Best Biceps Home Workout Without Equipment

Eat to Build Muscle

When you are building muscle, you increase your need for calories. According to Harvard Health, a 185-pound weight lifter burns approximately 532 calories during an hour-long workout. You must eat an additional 500 calories or you will lose weight. Growing muscles also need calories. The Academy of Nutrition and Dietetics recommends getting 10 to 35 percent of your calories from protein every day if you want to gain muscle.

However, keeping muscle once you've reached your goal means eating less protein: 0.37g per pound of your body weight. Consume high-quality protein and carbohydrates to fuel your body and provide the nutrients necessary to build lean body mass. Broiled chicken, lean meat, eggs and tuna all supply your body with protein without large amounts of fat. Consume whole grains and unrefined carbohydrates to provide energy to your muscles.

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