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How To Build BIG Thick Bicep Muscles

Updated on December 28, 2017
Grant's World profile image

A fellow human who loves his planet and beyond, with interests that match and never end. One life. One love. Appreciate everything.

How to Get Started Building Bigger Biceps

Building big thick bicep muscles is not that hard. It just takes a bit of bodybuilding. You need to know which exercises are worthwhile doing and how the rest of your workout affects the biceps growth.

A bit about nutrition is a good idea as well. The Biceps Brachii is made up of two different heads and make up about 1/3 of your upper arm. The biceps are one of the most popular muscles no matter where you go.

Think about it for a minute, when someone asks to see your muscles do you flex your calve muscles or do you flex your biceps for them? If you have big thick muscular bicep muscles you will look more impressive in and out of your clothing.

In order to build your bicep muscles quickly easily and in the most efficient way you will want to focus on the inner larger head in your weightlifting program.

The outer smaller bicep head is developed better with exercises where your thumbs are in the up position like doing dumbbell hammer curls for instance.

The inner larger head responds well to mass building exercises. If you want to build your biceps then you will want to train your back muscles at a maintenance level meaning you don’t want to try to build back muscle at the same time or you will end up over training your biceps.

How to Start Setting Up Your Weight Lifting Workout

For your workouts while trying to build massive biceps make sure to give yourself enough time between back workouts and bicep workouts or train them on the same day in order to let your body fully recover before the next workout for those muscles.

Train your biceps twice a week alternating exercises each workout to keep your muscles working hard to adapt which will force them to grow super huge. For your 1st bicep workout of the week you are to do barbell curls with strict form holding the bar with your hands just wider than shoulder width.

Keep your repetition range between 8 and 10 reps. Perform one warm up light set and then three work sets increasing the weight each set. If you can perform more than 10 repetitions then the weight is to light. If you cannot perform 8 repetitions then the weight is too heavy for building muscle so lighten up the barbell.

Dumbbell Curls for Massive Muscle Gains

For your 2nd bicep workout of the week perform standing or seated dumbbell curls using the same repetition and set scheme as the 1st bicep workout of the week.

Make sure to keep each bicep workout at least 3 days apart so your muscles will have time to heal and grow.

It is easy to overtrain your arm muscles because they are involved in so many other exercises. Train like this for 6 to 8 weeks and you will notice your guns growing big time.

Remember it is always good to switch things up so feel free to substitute other bicep exercises if you feel the barbell and dumbbell curls have stopped working.

There are not a lot of different exercises you can do for biceps so using the ones you know and changing angles and hand positions on the bar will help change things up enough so you will grow.

Some great bicep exercises include of course the barbell curl, standing or seated dumbbell curls, seated incline dumbbell curl, EZ bar curl, dumbbell hammer curls, seated preacher curls, concentration curls.

There are variations for the ones I have mentioned and some others I didn’t mention because I don’t think they are good for building mass.

Two Things You Need to Build Muscle are Rest and Nutrition

In order for muscle to grow you must take in more calories a day than your body requires to maintain itself and you must consume quality proteins throughout the day.

The rule of thumb for intake of protein to build muscle is approximately is 1 gram of protein per pound of lean body weight.

There are mixed thoughts on this. I find it is better to take in more protein than recommended than not enough which will end up breaking muscle down over and over and not having it grow bigger and stronger.

You will know you are not getting enough when you notice you are not as strong as the weeks previous workouts.

Rest is another important factor when trying to build muscle. Sleep as much as you can and your body will reward you by growing bigger and stronger.

Sleep your 8 or 9 hours a night and if you have the luxury take a nap every afternoon when in a mass building phase. A lot of people do not nap. When lifting weights napping is very beneficial.

Good luck growing your massive thick huge bicep muscles.

Build big biceps like these

Do your curls on a regular basis and you too will have big guns
Do your curls on a regular basis and you too will have big guns

© 2010 Grant Handford


Submit a Comment

  • Grant's World profile image

    Grant Handford 4 years ago from Canada

    TotalHealth thanks for commenting. I agree completely with you. Cheers.

  • TotalHealth profile image

    TotalHealth 4 years ago from Hermosa Beach, CA

    Good advice! Biceps are one of my favorite body parts to train, but giving them plenty of rest between workouts is essential given how small they are relative to other muscles in the chest, back and legs. - Voted up

  • Grant's World profile image

    Grant Handford 5 years ago from Canada

    dwelburn thanks for commenting. I agree with you. Only problem I find with chins is that sometimes bodyweight is to much and it's hard on the shoulders for beginners. In those cases curls are the way to go. I hope you agree.

    Cheers and thanks for stopping by.


  • dwelburn profile image

    David 5 years ago from Birmingham, UK

    Good basic information on building biceps. Beginners will usually add a lot of size to their biceps by simply doing chin ups. I normally suggest people start with these and add curls in later.

  • Grant's World profile image

    Grant Handford 6 years ago from Canada

    7hands thanks and much appreciated.

  • 7hands profile image

    7hands 6 years ago from Australia

    interesting hub on bicep exercises, i agree its important to get your nutrition and rest in to fuel your performance.

  • profile image

    subham 7 years ago

    its super i want a big muscle like u

  • Grant's World profile image

    Grant Handford 7 years ago from Canada

    norman thank you. Glad to hear from an old school weight lifter. I have been lifting for 30 years myself.

    Thank you for the kind words.



  • normanwinkfield profile image

    Norman Winkfield 7 years ago from Chicago, Illinois

    I enjoyed reading your hub, "Build big biceps", it brought back old memories. I am 74yrs. young. It good to read words of wisdom that you know is true because you have been there and done that. I am a health nut from way back, I am a witness to everything you said in your hub. I will be following you, reading and studying your other hubs. Take it easy now.

    Norman Winkfield,D.Sc.,

    Life Science practitioner, consultant,

    Massage Instructor