How to Increase the Size of My Biceps Fast


Building strong arms is a desirable goal for almost anyone interested in improving physical fitness. Upper body strength not only contributes to overall health, but is also key to many practical activities performed during the day. Bicep strength is important for pulling motions, as well as lifting heavy items. In addition, having large arms can be a self-esteem booster. Increasing bicep size involves a combination of factors that, when put together, can lead to increased upper body strength and muscle mass.

Things You'll Need

  • Free weights
  • High-protein diet
  • Exercise plan
  • Do several exercises to work your arms. Just focusing on curls will work your biceps in only one direction. Try exercises that work your biceps along with other muscles. These include pull-ups, chin-ups, dead lifts and inverted rows.

  • Avoid curls in the beginning. Curls are better for refining the shape of your biceps, but not for building mass. Choose exercises that work your biceps along with other muscles. As you make bigger gains, switch to exercises like curls to shape and refine your muscles.

  • Track your progress. Record how many reps you are able to perform during a workout, and watch for gains over time. Don't get frustrated if you lose a rep one day; your muscles need time to grow, and you will most likely make up for that lost rep the next time you workout.

  • Give yourself ample time to rest. One day between arm-focused days is standard. Your muscles grow during periods of rest, so don't get over-anxious about working them every day.

  • Eat more, especially protein and fat. If your goal is to increase muscle mass, then you have to consume more calories than you expend. Eat foods like lean meat, fish, and eggs for a high-protein diet.

Tips & Warnings

  • You won't build biceps just by working out a lot. If you lift weights every day, you still won't put on weight if you're not eating the proper foods and getting enough rest. So, be balanced in your approach and don't focus too much on any one aspect. Train your torso, legs and back for overall fitness.
  • Avoid excessive chemical solutions for building muscle mass. Good nutrition and solid workouts will do the trick.

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  • Photo Credit senior power 120 image by Paul Moore from
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