Build Big Biceps Fast

Build Big Biceps Fast


1) Go heavy, but keep good form. It's a basic concept with getting big - you have to go heavy. But since the biceps are relatively small, the weight isn't as important as is form.

It's ok to cheat to get the last 1-2 reps done, but you should in control and not swaying for the most part. An easy way to prevent this is putting your back against a wall.

2) Vary your grips. If you want to build big biceps fast, you have to learn how to develop all 3 heads of the biceps. Varying your grips comes down to wide (work inner head), normal (work middle head) and close grips (work outer head), but it also means straight and ez curl grips; the latter is also easier on your wrists.

3) Protein, protein and more protein. Like all muscles you have to give it what it needs to grow; along with intense exercise you have to feed it protein...lots of it.

This is what's going to help repair and build your biceps. The best time to pound down a protein shake is within an hour of your workout.

4) Isolation exercises. Preacher curls or one arm dumbell curls. To totally hit your biceps with the most intensity, isolation exercises are the best. When doing preacher curls, because your arms are up against an angled bench, the biceps are 100% pushing the weight. The key with isolation exercises is full range of motion and controlled pace; bring it all the way down and bring it all the way up.