Ways to get Big Biceps 7 Tips


How to Get Big Arms With Only Dumbbells!

Video taken from the channel: Ryan Sharp


How to Get Bigger Arms | Top 5 Tips For Bigger Biceps & Triceps (+ Bonus Tip!!)

Video taken from the channel: BarbarianBody


Full Day Of Eating To Get JACKED | 7 Tips For BIGGER Arms | BarbarianLife Ep.1

Video taken from the channel: BarbarianBody


How to get bigger biceps in 7 days

Video taken from the channel: Body Hub


Arnold’s Favorite Biceps Exercise (MADE BETTER!)

Video taken from the channel: ATHLEAN-X™


The Fastest Way to Big Biceps (WORKS EVERY TIME!)

Video taken from the channel: ATHLEAN-X™



Video taken from the channel: Simeon Panda

Hold bar with a shoulder-width grip, with arms straight toward the floor and elbows locked an inch from your sides. Curl weight toward the chest, while keeping the elbows and back fixed. Contact the biceps as the bar reaches the front of the chest.

Resist weight as. A selection of simple tweaks to ensure those coveted cannons will be yours. Biceps Anatomy.

The biceps, as the name hints, is a two-headed muscle consisting of a short head and a long head. The short head is located on the inside and the long head is located on the outside: This picture of the biceps anatomy alone should already make you realize that you definitely can improve the width of the biceps. Having big muscular arms will never get out of style. In fact, having those explosive, vascular arms will make you look like a BEAST.

Doing direct bicep and triceps work always seems to work but there are several tips I learnt that can come in quite handy to jump-start your arm growth. Next up, we have the barbell curl, an excellent movement for building big biceps. Grab a barbell with an underhand grip and stand up straight. Curl the weight up to your chest and flex your biceps at the top of the movement.

Lower the weight smoothly and repeat for 6 to 8 reps with a total of 4 sets. In order to get bigger arms you must eat foods that promote muscle growth. If you do not eat a good muscle building diet, you are limiting the results you can get from training, according to “Muscle and Strength.” Focusing on adding more protein, complex carbohydrates and calories to your diet can help you meet your size goals. Making circles with your arms, first small, then bigger every time, is a good way to build your biceps, triceps, and shoulders.

Just like with the inverted row, the secret here is repetition. The Best Biceps Exercises. Here I am showing 4 best biceps exercise gaining stronger and bigger biceps. These exercises not only help you to get bigger biceps but will help you to maintain its shape. Exercise 1: Barbell Curl.

Barbell curl can be called as the key for building bigger biceps. If you want to get bigger biceps, you’re going to have to pack on some significant mass. In order to do that, you need to be eating more than you currently are (assuming you’re not overweight).

Start by adding 500 calories to your current daily caloric intake; this will help you gain about 1 pound a week. Your arms are an important muscle group if you compete in bodybuilding, and even if you don’t, big arms can still turn heads in the gym and help you become stronger. While you won’t be able to build huge arms in just two weeks, you can certainly increase their size, provided you perform an intense workout twice per week, focusing on both the.

List of related literature:

biceps, forearms (2-4) This one’s as simple as it is effective.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Select 6–8 exercises (upper back, lower back, legs, biceps, triceps, chest, and shoulders).

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

Above all, you need to employ as many techniques as possible to shock the biceps into further development.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

There are several ways to emphasize the biceps brachialis in your biceps training, and the easiest is to do biceps exercises that have your hands in a neutral or slightly pronated position (palms facing the ground), like hammer curls.2

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Select appropriate forearm exercises (3–7 total sets) and pull-muscle exercises (3–7 total sets) from figures 7.1 and 7.5, respectively.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

Instead, one should alternate muscles and days; for example, biceps on day 1, triceps on day 2, biceps again on day 3, and triceps again on day 4.

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

Biceps and brachioradialis jerks both correspond to C5, 6.

“Examination Paediatrics” by Wayne Harris
from Examination Paediatrics
by Wayne Harris
Elsevier Health Sciences, 2011

Bar Biceps Curl 4.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

Do a total of four sets of eight reps, alternating with the following triceps exercise.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

What to do: Choose one exercise from the Biceps section of this chapter, and one exercise from the Triceps section.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Oke guys now my country is in lockdown and i dont wanna waste my time at home doing nothing, im gonna do pull ups everyday and im gonna start my bulk tomorrow. Now im not gonna do only pull ups but im also gonna focus on chest and my abs. Im gonna try to stay updated on this project and i hope i can do it for the next month:)

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  • The smaller guy is doing it better than the other two the other two are swinging it because it’s to heavy. I’m talking about form just if your wondering

  • Thank you for your knowledge. One day I wanna workout with you guys. When I get my weight down and my muscles up lol. Keep em coming.

  • What if you add bands to the 21 so at the easier part of the curl the bands are tighter making it harder as you move out of the more difficult part of the lift

  • how many times do you do these exercises each?
    how many days per week do you do biceps?
    if it is only one day per week, are there any body parts that you do multiple days per week?

  • This dude so desperate to look more athletic he flexes every muscle possible in the intro you can tell because his face expression and his arms are shaking XD

  • Am 42 years old and was in a bad car accident when I was 21 I broke my neck and now have problems with my back and heap but I feel strongly these guys could help me get a stronger back and I believe I could look like them I wish I had these guys as friends and they could help me with this problem I have

  • hello Panda you àre the best bro i swear i have a question is the weight importante? like if you take a big weight you will have bigger biceps? is depend of the weight

  • Excellent advice. I have actually came across this issue in training and concluded this was the best way to do it. Exhaust yourself first at the toughest part and then finish it off with the rest. ����

  • I like your bodybuilding training I need some advice from you to me which is the best one should I use to muscle powder to grow my body # thank you

  • 11:12 he says with hammers you wil hit you brachialis more. And then he touches his forarms…. Your brachialis sits next to your bicep on the outside. Its used to build the WITHD of the bicep not the for forarms

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck! 

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  • The thing about the light weight in drop sets is most people usually fail from the pain when they could really get 20 more reps until their muscle physically fails to lift it. Go to 100% failure and your gains will EXPLODE

  • I don’t understand why so many negative comments, it’s a 5 min no bullshit just straight to the point imo it’s better than a 15 min video where they just keep talking about ONE single exercise

  • Im a big fan of yours Jeff. Ive built 17″ biceps in my first year of working out. Im 36 by the way. Ive also built up to 200 lbs on the dumbbell chest press after having surgery on both rotator cuffs. Thanks for everything.

  • Thanks for the advice.
    I feel like I’ve been putting so much effort into my arms and have been seeing almost no results.
    It’s really frustrating.
    How long does it take, usually, before you start seeing results?

  • thanks you so much Jeff ( sorry to call you by your first name, it feels weird to say Mr. Cavalier) so much for your videos and help in my personal fitness journey. you have truly helped this 16 yo. your channel is the one true fitness channel. once again thank you.

  • I love this vid! But My biceps are not up to par compared to my triceps my triceps and front Delts take our load what do I change?

  • After having both shoulders replace within the past two years wanting to get my strength
    and definition in my shoulders and biceps. I feel strongly this will help me

  • 21 anything is gonna attempt to make u give up, but damn you gonna be looking real good and get stronger in a few days. trusssst me

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  • Anyone have a tip for popeye arm? I had an injury 2 years ago and my bicep shortened up and went upward my arm a bit towards the shoulder. Luckily I have no pain and full range of motion. Just dealing with uneven bis now….I hate the gap between the elbow and bi

  • jeff.jeff…dont make a video with completely pumped arms, arms that are 5″ smaller than Arnolds and then try to say “this is better”

  • Brazos: 56cm (22 pulgadas).
    Muslos: 73cm (28,5 pulgadas). Gemelos: 51cm (20 pulgadas). Peso: 106,5
    Kg (118 Kg Off Season) (235 libras). Arnold Schwarzenegger

  • I remember looking for a resistance band stretch video and found a workout video from you and you had like 8k holy shit you’ve grown!

  • Dude, i just wanna say that your videos are really helpful man. i stumbled upon them a few minutes ago, watched some of them and subbed right away. Keep it up man! Your channel will grow into a massive one in no time! Peace!

  • I was taught the the point if this exercise was the constant time under tension. Is the heavier weight a bigger benefit than the time under tension? Thank You!

  • looks like the weights are to heavy from the way the motion goes during the exercise,after 8 months of lifting or so it starts to look right in my case.

  • Sir, you know a lot about fitness however your face looks like you’re not healthy, like if you’re hungry or something. Maybe gaining a few pounds would be good for you.

  • A good version of legendary exercise. If you have your own gym at home, with full set of dumbbells! Doing this in any Balkan gym would couse a civil war…So i stick to the original… 😉

  • Idk….. How about doing 7 full reps first…. Then doing the top 7 reps then bottom 7 reps???
    I haven’t done 21s ever so I don’t have any experience with them….. I am just saying….
    Do full range of motion with best strength then do the half reps

  • Those who think that Arnold’s exercises can’t be improved upon or bettered haven’t been in fitness or bodybuilding since Arnold was gifted his 1980’s Mr. Olympia win.

  • i was like Randall pich is kinda hugh because i watched all his YT video.. and then after i watched this.. damn this dude is super tiny compared to simeon and mike.

  • It’s the most you could do in 21s was 35 pound dumbbells there is no way you be able to lift 35s 7 times after increasing the weight on the previous 14 reps. If you could you prob should have been using 40s

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  • I am also the one who works out intenseivly and eats super healthy while the rest of my family is always getting all these unhealthy snacks. ������

  • Hey Tanner! I wanted to ask you one very common qs…. cardio first or weights first? I mean if I wanna work out my upper body can I just get my HIIT/ LISS done just before I start my upper body strength? Thanks so much n hope u reply! ✌����������

  • Thank u guys for the motivation and push/after my many surgeries i lost hope & faith in working out,but watching yr �� it help me fight and strive for a better me….thank u & god bless u all��

  • Hey Jeff I know this is a older vido but can you do a help with min work out options as a older guy 35+ your vids kick ass your to the point no bs here is facts fucking love them! it chould even be a lesion to teach old ppl + jobs + ff. Keep on rocking out bro, your shizt s tight

  • Believe me this are the things I usually every Monday, Wednesday and Friday and it helps a lot because am a football player (soccer)..

  • Huh, i’m a newbie, but i’m doing something similar in my basement, but i have an I beam, no bar, but i’m applying the same concepts and starting to “feel it” already after a few rounds, i also rest my legs at an angle so i’m laying back and pulling up towards the beam, i think its working(gym memberships are expensive 😉

  • Hey Ryan, thanks for sharing this video with us, although I have a question ).Shall we do all of the exercises at 1 training and what about pauses for each movement?

  • How long in general would a noob need to be doing these for. Time wise.
    Atm I’m doing like 50 reps each arm with 2 or 3 different exercises.
    I’m doing it after cardio so I’m quite knackered tbh.
    But say I’m going to pick 4 of these methods, how many should I be doing, taking into account I’m not fit at all ��

  • This guy was 15 here. 15. I am 15 and look like a stick. This just confirmed why I should kill myself. Its a good time to do it with everything going on.

  • A year in a half training like an athlete an I’m looking like a small Jeff physique wise, veins are popping, got some shoulder caps, ya baby thank you jeff!!! I’ve watched alot of your videos you are by far the best. Train hard, good rest, an eat good.. I literally need to do more leg stuff, I’m slacking an need some pussy for that motivation!!!!! But ain’t getting any hahahaha!

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