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• Method 1 of 3: Exercises for the biceps
• Tips

Biceps are made up of a group of muscles in your arm that bulge when you bend your arms. Making these muscles bigger takes more than doing the same exercises over and over again. Learn training methods, biceps exercises, and lifestyle changes that promote bigger and stronger biceps.

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Method 1 of 3: Exercises for the biceps

1. Do concentration curls. Sit on a training bench with your feet flat on the floor at shoulder width. Lean forward slightly so that your right elbow rests on the inside of your right knee and keep your arm fully extended. Rotate the dumbbell towards your chest, keeping your elbow in the same place.
   • You may want to place your other hand on your other knee for stability.
   • Do two sets of 6-8 reps, then repeat with your left arm.
2. Don't exercise every day. You may think that by exercising every day you will get bigger muscles faster, but the truth is that your muscles grow during the rest periods. Then they have time to recover from the training. Over time, your muscles have grown and can therefore lift more and more weight.
   • Do not train your biceps more than twice a week for best results.
   • Work on other parts of your body on those days when you're not doing biceps workouts.
3. Limit the time you take for your workout. Exercising for too long can lead to injuries that stagnate your progression. The muscles in your arms are more fragile than many of the other muscles in your body, so it's important not to force anything. 30-minute sessions are ideal for building strength and preventing muscle injuries.
4. Reduce the amount of high-calorie foods. If you exercise a lot, you need to make sure you are getting enough calories to keep your energy levels up, but overeating can create a layer of fat on your body that hides the muscles you've worked so hard on.
   • Opt for vegetables, fruits and whole grains.
   • Drink plenty of water to protect your body from dehydration and reduce hunger after a hard workout.
5. Eat a lot of protein. Proteins help build muscle, so it is essential that you consume a lot of it.
   • Eat poultry, fish, beef, pork, eggs and other sources of protein to build muscle mass.
   • Beans, leafy green vegetables, tofu, and other plant-based protein sources are also good choices.
6. Consider using creatine. Creatine is an amino acid naturally produced by your body to make strong and large muscles. Many bodybuilders take creatine supplements as an aid to their exercise goals. Although not FDA approved, creatine is believed to be safe at a dosage of 5 grams.
   • Choose a powdered creatine supplement that can be dissolved in water to take several times a day.
   • After a short period of time with a high starting dose to get the amount of creatine in your body to a high level, you can reduce to a lower standard dose for a longer period of time.

Tips

• A narrow grip works more on the inner biceps and a wide grip more on the outer biceps.
• Pull-ups are the most important exercises for the biceps.
• Don't forget to always warm up, stretch and finish with a cool down. Tennis elbow is no fun.
• Never train the same muscle group continuously for longer than 20 minutes. If you only work with weights, your training sessions should not last longer than 45 minutes. If you continue for longer, your body will stop producing testosterone and start producing cortisol. a stress hormone responsible for fat storage in your body.
• Make sure there is always enough protein in your body. Take 2.5 g of protein per kilo of DRY MASS (eg you weigh 90 kg and you have a fat percentage of 24 percent, then your dry mass is 68 kg. So you need 136 grams of protein per day)