How to Build the Bicep Muscle Quickly
There are numerous exercises that can be done to strengthen your biceps. You may be looking to build your biceps and increase the size of your arms faster than somebody who simply wants to get into better shape. In order to increase the size of your biceps quickly, you will need to utilize a set of weight lifting exercises and perform these exercises in the proper order. By using these tips, you should notice an increase in the size of your biceps in just a few weeks.
Other People Are Reading
Instructions
-
-
1
Create a biceps workout schedule. It's important to give your biceps rest in between your workouts to allow them to build on their own while "resting" and to avoid injuries. You shouldn't work out anymore than 3-4 days per week. For example, your schedule could be
Workout days: Sunday, Tuesday, Thursday, Sunday, etc.
Rest days: Monday, Wednesday, Friday, Saturday, Monday, etc. -
2
Begin your workout with the basic dumbbell curl. Stand up straight with your arms at either side. Begin with dumbbells that are relatively easy for you to lift. Keeping your right elbow straight, lift the dumbbell in your right hand as far as you can ten times. Repeat this using your left arm. Rest for a minute or so. Then, grab two dumbbells that are slightly heavier than the two you began lifting. Perform eight lifts with both arms. Rest again before performing eight more lifts with both arms. Rest and then grab two dumbbells slightly heavier than the previous two. Perform two reps of six lifts using those dumbbells. Finally, end by grabbing two dumbbells that are heavier than the previous step. Perform 4-6 curls with both arms to complete this workout. Then, rest for roughly five minutes.
-
-
3
Move on to incline dumbbell curls. Set a workout bench so that it is inclined at 45 degrees. Then, sit down so that your back is resting comfortably on the bench and your feet are flat on the ground. Once you are in the proper position, begin performing the curls in the same manner as in the previous step. Remember to increase the weight you're lifting during the sets of 8, 6 and 4-6 curls.
-
4
Finish your weight lifting workout with barbell curls. Stand as you would while performing the dumbbell curls listed in step 2. Hold the barbell at the two grips located in the middle of the bar. Just as with the other two exercises, you will want to start with a moderate weight on the bar. Start off with ten curls before increasing the weight. You will want to increase the weight you lift in the same way as the previous two steps. Remember to rest in between each set of curls.
-
5
End your workout with a set of push-ups. At this point, your arms should feel very tired. You may only be able to do 10-20 push-ups, which is fine. In time, you will be able to increase the amount of push-ups you do after your weight lifting workout. Do as many push-ups as possible but don't push yourself as you don't want to strain or injure your biceps, triceps or chest muscles.
-
6
Spend some time flexing your biceps after your workout. You may think this is a little silly but flexing your biceps can actually build muscle and create definition in your arms. Do this for roughly five minutes after each workout.
-
1
Tips & Warnings
Remember to stretch before and after each workout. Stretching will prevent injuries and will even help to build your biceps.
Always speak with your doctor before beginning any new workout/exercise program.
