Top 3 Tips for BIGGER Biceps

Biceps, one of the most talked about and shown off muscles going…

You could train like a mad man for years and have some really outstanding body parts, but if someone has bigger biceps they can ‘steal the show!’ when around your non-lifting friends…and we can’t have that right?

So, although they aren’t the biggest or most powerful muscle group they can be a great confidence boosting muscle group, especially when they are popping out of your t shirt!

So here we talk about the Top 3 Tips for BIGGER Biceps which you can incorporate into your training program and see BIG results over time when focused on and committed to...

Let’s go!

1. Choose 3-4 of your Favourite Exercises for the Biceps

When it comes to training for biceps and most other body parts, choosing a select amount of exercises and focusing on them for an amount of time is far superior to varying the exercises every workout (and never 'mastering' any of the exercises).

But why?

Each time we workout and focus on an exercise (not just go through the motions) we can improve the execution of the exercise. By doing the same exercises, it’s a lot easier to get better and better at those exercises. Doing four exercises well, is better than doing ten exercises poorly or with average execution.

It’s not as though you’re doing the ‘same’….just the same exercise….each time should be different as you’re aiming to BEAT your previous workout in some way, shape or form.

Lifting weights with good execution is a skill, the more we do it the better we get…by doing a select few exercises that hit the muscles from a few different angles, we can stimulate growth effectively and efficiently.

A few exercises to consider may be:

  • Barbell curls
  • Dumbbell curls
  • Hammer curls
  • EZ bar curls
  • Preacher curls
  • Cable curls

2. Focus on Continual Improvement

You may have heard of progressive overload, which is one of the main training variables that contributes to muscle growth.

Essentially it means continuously focusing on increasing the amount of weight we lift over time. However, that doesn’t mean everything else should go out the window!

Here are some aspects of training to focus on during your training split…

Increasing the Weight

As mentioned above, slowly aiming to increase the weight over time is what we need to be looking at. A muscle that can lift a 15kg dumbbell with good form 10 times will be bigger than a muscle that can lift a 10kg dumbbell 10 times with good form.

It’s not like we can always improve the weight every workout, but if we aim to do this over time…we are on the right track.


Whilst lifting more weight is vital for continual growth, we must also keep the other variables constant.

If for biceps curls we can lift 20kg with good form, lifting 30kg with terrible form isn’t ‘improvement’. We must ensure that we keep the form and execution to a high standard too, or at least good when upping the weight, to avoid injury (make sure to go up in small increments).

Sure, when we increase the weight this may mean the form is not as good as before when lifting the lighter weight, but that’s because we’re not used to this weight yet!

Keep form to a good standard and seek to improve this over time, the better your form and execution the more efficiently you target the intended muscle for growth.

Rep Ranges

If you can’t seem to get to ‘the next level’ when it comes to a certain exercise, perhaps look at increasing (or decreasing) the rep range. Even add in another set to increase the overall volume that the muscle group is exposed to.

This may allow you to push through a certain plateau you’ve reached.

Top Tip: Record your results using an App or pen and paper (I prefer pen and paper personally #OldSchool). Don’t waste your mental energy on remembering from last time what you did, put that energy into getting a new PR!

3. Give Them TIME to Grow

One of the main aspects of training that is often overlooked is TIME.

When you see someone who looks good, chances are they have been training for a long…long time.

I myself have been training over 10 years now!

Really push yourself for a given training split for around 8-10+ weeks before considering changing your split. By just giving a split 2-3 weeks and then changing you really aren’t going to get enough momentum to get decent results (sure you may get some!)…so give it time, build momentum and build upon previous success.

Lastly, never be satisfied with your previous workout, although it’s great to appreciate how far you’ve come...but if you want more growth you need to keep on pushing!

Go get it!


About the Author

Coach and Fitness Entrepreneur. Passionate about living a healthy lifestyle and eating as much peanut butter as I can get away with!


  • Joseph Gregorio
    May 4, 2016 Joseph Gregorio

    Whilst all of the above are true to some degree, I think this blog misses the crucial point of actually pinpointing specific strategies one can use to grow the biceps when exercising them.

    For instance, the biceps are very small muscle group and will often need to be shocked into growth (particularly those who are more seasoned). Thus, negative repetitions, staggered sets, squeezing at the peak, increasing time under tension and drop sets are just a few protocols once can call upon to grow the bicep.

    Despite the emphasis of form being mentioned, I feel it is crucial to emphasise this a bit more, particularly with the above I have mentioned.

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