The Quickest Way to Increase the Size of Your Biceps

If you want to increase the strength and size of your biceps, we have good news: There are plenty of isolation exercises you can add to your routine to increase the size of your arms — and progressive overload is the key to bigger biceps.

Creating a progressive overload exercise program, paired with good nutrition is the quickest way to increase biceps size.
Credit: twinsterphoto/iStock/GettyImages

Read more: 4 Reasons Why Your Biceps Aren't as Big as You Want Them to Be

The Best Exercise for Bigger Biceps

As with all muscles in the body, you need to create an appropriate training program to increase your biceps size. When your muscle is exposed to the same stimulus or weight, it will adapt over time, according to the National Academy of Sports Medicine (NASM). So, if you're curling the same weight every time you train your biceps, your muscles will adapt and stay the same size — not the goal.

So, to achieve hypertrophy (muscle growth), you need to set up a progressive overload regime, according to NASM. This means that you need to gradually increase the resistance of your weights over time. (Feel free to lift fewer reps if it makes it easier for you to lift more weight.)

There are several exercises that isolate your biceps. You can try standard curls or hammer curls with dumbbells. To add variety, try curling a barbell or using a cable machine. No matter the curl variation, avoid rocking your body and using momentum to lift the dumbbell back up.

In order to increase blood flow and definition in your biceps, you can also implement drop sets in your workout routine, according to the American Council on Exercise. To perform a drop set, repeat an exercise to fatigue. Take a brief rest, decrease the weight and perform the exercise again until you can't perform another rep.

Read more: Back Compound Exercises

Eating to Increase Biceps Size

The food you eat is just as important as exercise. Without the proper amount protein and carbohydrates, you may lose rather than gain muscle. While you may be packing on the protein in every meal, more is not necessarily better, according to the Academy of Nutrition and Dietetics. Opt for about .37 grams of protein per pound of body weight and choose lean sources of protein like chicken and fish.

Exercise is even more effective when paired with a healthy diet. Download the MyPlate app to track your calories consumed and burned for a complete picture of your overall health.

Consuming quality carbohydrates is just as important as your protein. Carbohydrates supply your body with glycogen, which your muscles use for energy, according to the Academy of Nutrition and Dietetics. If you're strength training at least twice per week, half of your daily caloric intake (at least) should come from single-ingredient carbs. These include rice, potatoes or other whole grains.

While protein and carbs usually get all of the attention, you shouldn't forget about fat. For optimal overall health and muscle gain, it's important to chose heart-healthy fats like those in olive oil, avocados and nuts.

Read more: 18 Fat-Rich Foods That Are Good for You

references & resources
Load Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.