How To Increase The Biceps Size Easily

Biceps are the part of body that every one want to build bigger, because it seeks attention of every one. By having bigger biceps size people usually consider the total strength of your body.

Learn easy way to increase the size of your biceps, consider all these points carefully and i promise it will help you:-

How To Increase The Biceps Size Easily-Biceps Size

Do Close Grip Chin-Ups

Close grip chin ups are easy exercise and easy to perform but it require more strength to perform because it lift your whole body at a time.

At the starting phase it is difficult to perform but when you are habitual it becomes easy and you can easily perform 12-14 reps of 3 sets.

Do Push-Ups

Push-ups usually helps to grow the upper body part but it also helps to increase the muscles in your arms.

Push-ups not only help you to build the biceps it also helps you to build strength in the shoulders, chest and triceps it usually cover your upper body part to grow fast.

Lift Heavy Weights

Working constantly at lower weight will not helps you to grow bigger muscles, when you lift heavy weights then it will helps your muscles to grow faster.

It is better to do less reps with heavy weights than doing more reps with lower weights.

Keep in mind that low repetition weight training induces greater muscle damage and requires a longer recovery period, and helps your muscles to grow faster.

Don’t Train Your Biceps Every Day

People think by working out biceps everyday will leads to a bigger biceps, but they do mistakes.

Scheduled your biceps in a week you can do twice in a weak but no more than it.

If you are constantly working on your biceps it will not helps you to build big muscles.

Work on each part of your body muscle rather then considering on a single biceps size.

Keep Rest Short

Resting between set is important but make sure you are not taking too long.

keep in mind one thing don’t take to much time for rest between your each sets of workouts.

People usually make mistakes they take more time after performing the single sets of workouts that lowers their blood circulation and heart rate which stops your body from refueling your muscles.

Keeping rest short will maximize the amount of calories that you are burning and also helps to build muscles easily and bigger biceps size.

You don’t need to take two to three minutes of rest try to take a rest from 40 to 70 seconds in between each of your sets.

Do Super Sets

A super-set includes both of your exercise that is biceps and triceps, it is a great way to build bigger arms easily.

Super-sets help you to grow bigger muscles easily, but it requires more strength and energy and don’t do it more than once in a week.

I do super-sets once in a week and the exercises that i include in the super-sets are:-

  • a)Barbell curl—4 sets of 8 to 12 reps
    b)Skull crusher— 4 sets of 8 to 12 reps
  • Preacher curl—3 sets of 8 to 10 reps
  • a)Incline hammer curl—3 sets of 8 to 10 reps
    b)incline dumbell curl—3 sets of 8 to 10 reps
  • Rope pushdown—3 sets of 8 to 10 reps
  • weighted bench dip—3 sets of 8 to 12 reps


Biceps is the part of the body that everyone wants to build bigger in size, I hope all the above mentioned points will help you in getting bigger biceps size. Thank you for your time, if you find this post helpful, then help your friends and others by sharing it on social media.

Best Exercise For The Biceps

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