ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Bodybuilding – How to Increase Your Bicep Size Properly

Updated on May 13, 2010
big biceps
big biceps

Biceps are one of the key areas to concentrate in body building. Every bodybuilder’s ultimate dream is to get big and round biceps. If you are a beginner in bodybuilding, you will find good growth in biceps in first few weeks. As your bodybuilding workout progresses, you will find it difficult to increase the size of biceps. There are many factors that contribute to lack of bicep growth in body builders. Following bodybuilding tips will help you to increase biceps size and helps you to gain more knowledge on bicep workouts and bicep specific diets.

Biceps Workout:

Unlike other muscle groups, biceps got a number of different ways to workout. As a bodybuilder, you already know what different types of biceps workouts are. You can work out biceps with dumbbells, barbells and even with machines. Of them all, dumbbells and barbells are the most common type of workout that top bodybuilders prefer. Though you workout the way your coach teaches, there are still some mistakes many people commits in gyms. Let’s see common types of mistakes that bodybuilders do while working out their biceps.

Over training:

Over training is the most common reason for lack of growth in bicep muscles. People tend to work out their biceps regularly or with more and more sets hoping they get giant biceps in no time. This is not correct, over training of your biceps will not give you the desired result. As a bodybuilder, you must understand that muscles doesn’t grow in gym, but grow when you are at rest. You need to give your muscles the ample time to recover and add the muscle. Most of the top bodybuilders work out their biceps once in a week or 5 days. This ensures a good resting period between two consecutive biceps workout schedule. Your bicep muscles absorb the protein in the body and grow big in this particular rest time. So do not overtrain your muscles.

Same workouts:

Another common mistake that body builders do in a gym is, they don’t give any variations in workout schedule. They tend to continue the same bicep workout routine for months and months. This is not the proper way, and you need to give good variations in your routine. For example, if you work out biceps with barbells this week, try workout with dumbbells for next week. Similarly alter your bicep exercises regularly. Don’t let your muscles guess what you do in the gym, give them some suspense and give them the new.


Diet is the major factor that contributes the muscles growth directly. No matter how hard work you do at gym, if you don’t provide yourself with proper and nutritious food, there is no way you can improve your biceps size. Protein plays a key role in muscle growth, so you need to take high protein diet. Many body builders neglect diet issue, but you should remember that diet and exercise are the two sides of a coin when comes to body building. You can’t build a great body without proper diet.

Finally, maintain a good schedule of biceps workout. Don’t over train your biceps, workout only once in 5 days or a weak. Use various techniques and methods to exercise your biceps. Take high protein content food like eggs, meat and milk. When you decided to use protein supplements, choose a good protein supplement brand. Don’t completely depend on supplements, use supplements only when you feel you cannot fulfill the required protein and vitamin needs naturally. Follow the basic bodybuilding rules like stretching before and after working out.


    0 of 8192 characters used
    Post Comment

    • profile image

      jd khan 

      3 years ago

      Mujko bhi belder benna h

    • profile image


      4 years ago

      This information is very useful for making good biceps

    • florajohns profile image


      5 years ago

      Hey nice hub. For bodybuilding nutrition and supplements are the major aspects of bodybuilding. They act as the dietary supplements used to replace meals, improve athletic performance, gain stamina, encourage weight loss.

    • profile image


      6 years ago

      It is very useful to me .thaks a lot sir......


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)