I’m not really sure what “bihuvious” means. To be honest, I just made the word up. I figured there are so many articles out there about building huge biceps that I better get your attention anyway I can so that you don’t pass this one up. Why? Because all other articles suck and this one doesn’t. I guarantee that if you follow the points that I layout below you will be stretching your shirtsleeves in no time.
Everyone claims to have the “secrets” to building big arms. I want to be clear right off the bat that nothing I tell you has ever been considered a secret. So if you are hell-bent on finding that special secret to biceps-building, read something else. I am going to make six points that you can regard as Skip’s Law (made that up, too, I’m on a roll here). If you follow these points, it is undeniable, incomprehensible, unfathomable, that your arms won’t grow. That’s guaranteed or your money back and you can keep the set of Ginsu knives as a special gift from me. But I digress…
Do train your brachialis: Most everyone gets caught up in coming up with as many different angles as they can think of for bicep curls but they don’t consider that a fully developed brachialis will add another dimension to your biceps size and appearance. I have seen many bodybuilders with big biceps that appear “thin” when viewed from the front. Inject hammer curls into your biceps workout and your arms will start filling out like never before.
Do train biceps early in the week when energy levels are highest: Most training schedules will have you training arms later in the week in favor of training larger muscle groups earlier in the week. If your biceps are a weak point or you just want to give them priority, they need to be trained when you can give them not only the fuel they need to be trained hard but also the mental energy to sustain the intensity needed to push them for more growth. If this means training them on a Monday after a high-carb feeding over the weekend, that is what should happen.
Do control the weight while doing biceps exercises: This is important because a lot of people get too caught up in the amount of weight they are moving and lose track of control. When it comes to back training, you should be doing 225 or 315 pounds for explosive reps. When it comes to training biceps directly, you should be able to feel every single rep as you dig deep into that muscle to work it as hard as possible.
Don't get fancy with your exercises and angles: Keep it simple. I have seen some dumb shit in my thirty years of training and trust me when I say that you don’t need a fancy cable-curl angle to bring out new growth in the biceps. Stick to the basics and work a full range of motion and your arms will grow.
Don't train biceps after training back on the same day: If your biceps are weak, you will need to have them fresh and full of glycogen so that you can hammer out new growth. When you train biceps after back they are going to be shot and you will be lucky to get two or three good working sets out of them. Remember, back training hits your biceps and brachialis very hard so train biceps on a day all by themselves if they are a weak point.
Don't (and I left the most important one for last) over-train biceps: Truth is, most people do. The vast majority of people in gyms are overtraining their biceps so when they say they can’t get their biceps to grow, what they should be doing first is not training them as frequently or with as much volume or intensity. If you are training your biceps on their own day then you are hitting biceps hard on back day and then again on bicep day. Depending on your recovery ability, your arms may not be recovering in time before the next session. My advice to people that say they need a new biceps workout because their biceps aren’t growing is quite simple: don’t train biceps for two full weeks and then when you do, if you are stronger, you’ll know your arms were overtrained.
Again, if you were looking for some magic plan that you haven’t heard of before to build massive biceps, forget it. There is nothing magic about building big biceps or any other muscle for that matter. These simple, basic dos and don’ts will provide you with the tools to grow your biceps as large as possible if you stay consistent with the points that I listed. Consistently applying these methods is the only sure-fire way of adding muscle tissue to your arms.
Ken “Skip” Hill has spent 30 years in the trenches of bodybuilding. He owns TEAM SKIP Nutritional Consulting, where he specializes in conditioning for bodybuilders and high-level athletes. You can reach Skip through his website, TEAMSKIP.net and follow him on Twitter (@IntenseMuscle).