Want to get biceps that are the envy of every gym-goer? These three top tips will help get to the holy grail of bigger biceps
If you’re working on your physique, bigger biceps are likely to be somewhere near the top of your wish list – in which case, you came to the right place.
Our session here offers up some of the most effective exercises for muscling up in the arm department, but before you give it a go here’s what the science has to say to get bigger biceps.
- Make a mind-muscle connection
Aimlessly wafting the weight up and down isn’t going to cut it; to maximise muscle growth absolute focus is key.
Researchers have found that using an internal focus of attention – thinking about how the muscle is working as you perform the movement – leads to greater muscle activation (as measured by surface electromyography). - Employ the full range of motion
Controlled, full-range reps should be your priority for bigger biceps.
One 2012 study found that in 40 male subjects, using a full range of motion during bicep curls led to significantly greater hypertrophy of the biceps, as well as a 25 per cent increase in strength as opposed to just 16 per cent in the group that employed partial range. - Up the volume It’s true your biceps get worked with almost all upper-body exercises, but if you want to add noticeable growth a couple of half-hearted sets tagged on the end of your back workout is unlikely to do the job.
Aim to train your biceps twice a week for a weekly total of 16 sets.
