Jeffrey Salazar
Big biceps are a fitness goal for many, but how do you achieve them? While bicep curls are the ultimate arm-pumper, they can get boring and there are other exercises that can help you achieve your goals. To get big biceps, you need to work the two main muscles in your upper arms: your biceps and triceps. A balanced workout routine and a diet that includes sufficient protein and complex carbohydrates are also key.
Characteristics of a diet for big biceps:
| Characteristics | Values |
|---|---|
| Protein intake | 0.8-1.8 g per pound of body weight |
| Sources of protein | Poultry, fish, beef, pork, eggs, nuts, seeds, Greek yogurt, cottage cheese, milk, beans, leafy greens, tofu, etc. |
| Carbohydrates | Focus on whole-grain breads, pasta, oatmeal, quinoa, brown rice, potatoes, corn, green peas |
| Simple carbohydrates | Avoid sugary drinks, baked goods, candy, cookies, and other sugary sweets |
| Creatine supplements | Enhance muscle growth |
| Supporting muscle groups | Shoulders, chest, triceps, upper back, core |
| Exercises | Push-ups, pull-ups, chin-ups, bicep curls, pectoral flies, upper body stretches |
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What You'll Learn
Increase protein intake
Increasing your protein intake is essential for building muscle and increasing bicep strength and size. Protein helps to rebuild damaged muscles and encourage new muscle growth. When it comes to building biceps, aim for a daily protein intake of between 1.4 and 2.2 grams of protein per pound of body weight. This equates to around 0.8 grams of protein per kilogram of body weight.
To meet these protein goals, try to eat protein with every meal. Sports nutritionist Rob Skinner recommends consuming at least 30 grams of protein per meal. The best sources of protein for building muscle include lean meats, fish, eggs, dairy products, legumes, nuts, and seeds. If you are struggling to hit your protein goals, protein powders and bars can help. Protein shakes are easier to digest than bars as they take up less space in your stomach.
While increasing your protein intake is crucial, it is also important to consume a balanced diet that includes plenty of carbohydrates and healthy fats. Carbohydrates provide your body with the fuel it needs to power through your workouts, while healthy fats have a protein-sparing effect, meaning the body uses them for energy before protein, leaving more protein available for muscle building.
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Consume complex carbohydrates
Consuming complex carbohydrates is essential for building muscle. These carbohydrates provide your body with the energy and sustenance it needs to support muscle growth. Focus on consuming whole-grain foods such as bread, pasta, oatmeal, quinoa, and brown rice. Additionally, include starchy vegetables like potatoes, corn, and green peas in your diet. These complex carbohydrates are nutrient-dense and will provide your body with the fuel it needs to support your muscle-building efforts.
It is important to distinguish between complex and simple carbohydrates. While simple carbohydrates provide a high amount of calories, they lack nutritional benefits and are often referred to as "empty carbs." These simple carbs are found in sugary drinks, baked goods, candy, and other sweets. They can lead to a spike and crash in blood sugar levels, providing only short-term energy. On the other hand, complex carbohydrates take longer to break down, providing a steady and sustained release of energy. This helps maintain stable blood sugar levels and supports your body's energy needs throughout the day, including during your workouts.
When it comes to consuming complex carbohydrates, it's important to pay attention to portion sizes and not overeat, as they are calorie-dense. The recommended daily intake of complex carbohydrates can vary depending on your activity level and overall calorie intake. As a general guideline, aim for a balanced diet that includes a variety of complex carbohydrates, lean proteins, healthy fats, and an abundance of fruits and vegetables. This will ensure that your body receives the full spectrum of nutrients needed to support muscle growth and overall health.
In addition to complex carbohydrates, make sure to include sufficient protein in your diet. Protein is crucial for muscle building as it contains amino acids that promote muscle growth and speed up recovery between workouts. Aim for a balanced diet that includes both complex carbohydrates and lean protein sources such as poultry, fish, beef, pork, eggs, nuts, seeds, and dairy products like Greek yogurt and cottage cheese. This combination of complex carbohydrates and protein will provide your body with the essential tools it needs to build and repair muscle tissue effectively.
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Target both long and short bicep heads
To build big biceps, it is important to target both the long and short heads of the bicep brachii muscle. The long head of the bicep is the more prominent of the two, creating the ''peak' shape when the arm is flexed. The short head lies underneath, providing support and contributing to the overall width and "bump" of the biceps.
While it is not possible to completely isolate the two heads, different exercises and grip variations can emphasize one head over the other. Generally, exercises that place the arms in front of the body tend to target the short head more effectively. This includes exercises such as concentration curls, preacher curls, and spider curls. To maximize short head activation during concentration curls, start with a neutral grip and finish with a supinated grip, ensuring that your elbows remain close to your body and do not point outwards. Dumbbell hammer curls can also target the short head, as the neutral grip shifts more work onto the brachialis muscle group, which lies underneath the long head, pushing it upwards.
To target the long head of the bicep, exercises that place the upper arms behind the torso are more effective. This includes exercises such as the incline seated bicep curl. However, the machine preacher curl has also been found to effectively target the long head, despite placing the upper arms in front of the torso. This is due to the stability and even resistance profile of the exercise, which allows for greater activation of the long head.
For overall bicep size and fullness, it is recommended to focus on exercises that target both heads simultaneously, such as standard barbell curls. Additionally, it is important to remember that compound exercises that work multiple muscle groups can also be beneficial for building overall arm strength and aesthetics.
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Incorporate bodyweight exercises
Bodyweight exercises are a great way to build foundational strength, especially for beginners. They can be used as flexibility training, strength training, and cardio training. However, it is challenging to see noticeable bicep growth without proper equipment. Here are some bodyweight exercises that can help strengthen your biceps:
Underhand Chin-ups
Grab a chin-up bar with an underhand grip, with your hands about shoulder-width apart. Allow your body to hang from the bar with your feet crossed. Squeeze your shoulder blades and bend your elbows to lift yourself up until your chin is just above the bar. Pause, and then lower yourself. This is one rep. Continue for as many reps as you can.
Inverted Bar Rows
Grab the suspension trainer handles with an underhand grip. Lean back to fully extend your arms. With your feet shoulder-width apart and your back straight, pull yourself up by performing a curl.
Push-ups
Start with your hips in the air and your feet shoulder-width apart. Lower your head and shoulders down as if going under a bar. As you push your head and shoulders back up, arch your back. Reverse the process to return to the starting position.
Bodyweight Squats, Lunges, Ab exercises, and Tricep Dips
These whole-body functional exercises can be incorporated into your workout routine to help build strength.
Pulling Movements
Erik Jäger, a Peloton instructor, recommends prioritizing pulling movements such as rowing or pull-ups to get stronger biceps.
It is important to continually challenge your biceps by increasing the intensity of your workouts over time. For example, once you can easily perform a certain number of reps, you can increase the number of sets or reps, or decrease your rest time. Additionally, ensure you are giving your biceps adequate rest between workout sessions.
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Avoid simple carbohydrates
Simple carbohydrates, such as sugar and soft drinks, should be avoided when trying to build bigger biceps. Simple carbohydrates are quickly digested and absorbed by the body, leading to a rapid spike in blood sugar and energy levels. While this may provide a quick boost of energy, it is not sustainable and can lead to a crash, leaving you feeling tired and sluggish.
Additionally, simple carbohydrates are often found in processed and refined foods that offer little to no nutritional value. These types of carbohydrates can hinder your recovery and zap your energy. They can also contribute to weight gain and increase the risk of health conditions such as diabetes and heart disease.
Instead of simple carbohydrates, focus on consuming complex carbohydrates. Complex carbohydrates are digested more slowly, providing a steady and sustained release of energy. They are also packed with essential nutrients, including fibre, vitamins, and minerals, which are crucial for overall health and well-being.
Some examples of complex carbohydrates include whole grains, such as brown rice, whole wheat bread, and oats. These foods provide your body with a consistent source of energy, helping you power through your workouts and recover effectively. They also help to keep you feeling full and satisfied, which is important when trying to build muscle and maintain a healthy weight.
In addition to complex carbohydrates, make sure to include a variety of other nutrient-dense foods in your diet, such as lean proteins, healthy fats, and fresh fruits and vegetables. This will ensure that your body has all the fuel and nutrients it needs to support muscle growth and recovery, helping you achieve those big biceps you're striving for.
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Frequently asked questions
Some exercises to build bigger biceps include bicep curls, concentration curls, pull-ups, and chin-ups. It is important to also work on your supporting muscles with exercises like pectoral flies, push-ups, and upper-body stretches.
A diet rich in protein is key to building bigger biceps as protein promotes muscle growth and speeds up recovery between workouts. It is recommended to eat about 0.8 g of protein per pound of body weight while training. Some high-protein foods include eggs, salmon, chicken breast, tuna, lean beef, turkey breast, Greek yogurt, beans, and chickpeas.
It is important to remember that the biceps are only one part of the arm, and to achieve overall arm strength and size, it is necessary to work on the triceps and forearms as well. Additionally, focus on compound exercises that work the entire arm, such as press-ups and chin-ups.
