How to Gain Bicep Muscle

Bicep curls are effective in helping you gain bicep muscle.

The "biceps" are actually a group of muscles that include the biceps brachii, brachialis and brachioradialis. To gain biceps muscle, you need to train the biceps specifically at least once per week. You also need to incorporate compound muscle movements into your workout routine. Compound movements work multiple muscle groups. Proper diet is equally important as exercise when trying to build muscle.

Things You'll Need

• Weight set

Instructions

1. Eat the right foods before every workout. Prior to exercising your biceps, or any other muscle group, eat an equal balance of protein and carbohydrates. You should try to eat about 30 g of each before your workout. Some effective pre-workout snacks include a banana with peanut butter and an English muffin; a handful of almonds with a glass of milk; a scoop of whey protein mixed with a sports drinks; or a tuna sandwich on whole wheat bread.

2. Train your biceps at least once per week. To gain muscle, use heavy weights in the six to 12 repetition range. Some of the best exercises to help you gain mass in your biceps are the standing barbell curl, pullups, hammer curls, rows and seated dumbbell curls. Incorporate each of these exercises into your bicep routine once per week. Do two to three sets of each exercise, and rest one minute between each set. Pullups and rows are compound exercises that will help you build muscle in other areas as well. Here is an example of how this workout would look. Start by doing three sets of as many pullups as you can do, resting one minute in between each set. Then do three sets of six to 10 repetitions of standing barbell curls. Next, do three sets of 10 rows. Finish the working by doing a "superset" of two sets of hammer curls and seated dumbbell curls. A superset means you do one exercise immediately after the other. So, do 10 repetitions of hammer curls, then immediately do as many seated dumbbell curls as you can.

3. Eat the right post-workout foods. After a workout, immediately eat at least 30 g of protein and some fast-digesting carbohydrates. This will feed your muscles and help you gain muscle in your biceps. Your body uses these "fast-digesting" carbohydrates immediately for fuel. Some examples of post-workout foods that combine protein and fast-digesting carbs include whey protein with a sports drink; chocolate milk; and tuna fish with white bread.

Tips & Warnings

• Your diet should include plenty of fruits and vegetables, lean proteins and whole grains. According to Men's Health Magazine, eating the following foods will help you build more muscle: eggs, almonds, salmon, yogurt, beef, olive oil, water and coffee.

References

• Lee Hayward's Total Fitness Bodybuilding Blog: Arms
• Shape Fit: Biceps Exercises
• Project Swole: The Top 5 Best Biceps Exercises
• Men's Health Magazine: 8 Foods that Pack on Muscle