9 Best Way to Grow Biceps

We all crave those big biceps that can rip our shirts off. Growing our biceps that big takes a lot of patience. Remember that change takes time because the results that you keep on looking for may not always be fast. But, if you’re disciplined enough to face all challenges, you might grow your biceps in a short period compared to those who aren’t disciplined.

In this article, we will give you the best ways on how to grow your biceps. Here are the 9 best ways that you should take note of.

1. Never Forget Progressive Overload

I see a lot of lifters at the gym who stays with the weight that is enough for them. They all wish to grow their biceps but they don’t want to increase the volume or the weight that they lift. For your biceps to grow, you should never forget about progressive overload because, without it, you won’t gain muscle and build strength.

“Progressive Overload involves systematically applying a training stimulus that forces the body to adapt and grow.” -Ashley Kavanaugh USAW Club Coach

Progressive overload is one of the most important knowledge that you should bring when you work out. There is a lot of lifters who misunderstood this principle. Your biceps will never grow if you keep on staying with the same weight, reps, and sets every month. Your body wouldn’t adapt to changes that you’d placed upon it.

Well, if you want to stay on the body you have right now, it’s totally fine if you will not increase your training volume. But if you want to grow your biceps, increase the demands that you put on it.

To apply progressive overload during your workout, always remember this:

  • Increase Weights
  • Increase Set and Reps
  • Increase Number of Exercise
  • Increase Frequency
  • Increase the Intensity
  • Increase Tension

You don’t have to apply all of this in one training session, let’s say for example you performed 3 sets of 12 reps of barbell curls last week, this week you can perform 4 sets of 12 reps. You can increase your training volume one thing at a time. It’s also great if you increase the volume first before the intensity.

2. Flex Your Biceps After Performing the Exercise

When you flex your biceps after performing the exercise, it will help the muscles of your biceps bring blood to it. With that, it will help them build up. They will have more pumps when you have more blood in that muscle.

What I usually do at the gym is flex my biceps after I finished a set of bicep curls. I flex it for 20 to 30 seconds. I have met a lot of bodybuilders at the gym who compete in a bodybuilding show. After they finished a certain workout, they will practice their posing which requires holding or flexing their muscles. They flex, breathe, and hold it until they will pose it correctly.

I and a lot of my gym buddies saw a great improvement in their physiques. The muscle clarity and tightness of muscles were amazing. I asked the head coach at our gym about the importance of flexing, he told me that;

More blood flow and can increase the muscle damage which makes the muscle bigger. It will help them control their muscle especially in competition.”

-Arnold Q. Fitness Coach

After how many years of training, I will never forget that learning and always apply it after performing my exercise. I saw a great improvement in my biceps.

Tips on Flexing your Biceps:

  • Flex after you finish a set. Flex it for 20 to 30 seconds
  • Flex your biceps as hard as you can.
  • Control your muscles when flexing them. Try to face the mirror

Another Extra Flexing Tip coming from a Mind-Body-Soul coach;

Start incorporating it for 10 minutes after your workout sessions 3 times per week and build up to 30 minutes.

Louise Bee, Holistic Wellbeing Life Coach

3. Control the Weights

One of the big mistakes that I usually noticed at the gym is a lot of new lifters don’t know how to control the weights that they’re lifting. They just do it incorrectly because they have no proper guidance. I can’t stress enough that’s why sometimes I try to help them.

When you want to grow your biceps, lifting heavy weights quickly is not the solution. A lot of them thought that when you lift heavy weights, they would surely get bigger biceps.

The best thing to do is you must know how to control your weights when performing biceps curls. Try to mix lighter weights with high reps or heavy weights with low reps. There are many factors in growing your biceps, not just lifting heavier weights.

When I go to the gym, I always apply this to my mind that, three quality sets with proper form and high intensity are much better than four sets with poor form and lift heavyweights.

4. To Grow Biceps, Eat Enough Protein

To achieve those biceps that you dreamed of, you need more protein for it to grow. When you exercise your muscles, your muscles break down. With the help of protein foods, it will help them recover and builds much better.

When you eat more protein, it helps you maintain the muscles that you have right now and it promotes growth when doing strength exercises. Your muscle is made of protein. If you don’t feed it enough protein, it won’t grow.

When I started my fitness journey, I gave importance to my diet directly because I knew that it would help me achieve my goals. Eating enough protein plays a major role if you want your biceps to grow.

I recommend eating 1 to 1.7 grams of protein per kilogram of body weight daily. That’s also the common recommendation of most fitness coaches. It will change depending on your goal. My favorite protein food that is convenient for me is chicken breast and egg. You can also try to eat beef, salmon, shrimp, and a lot more foods that are rich in protein.

5. Try Different Exercises to Hit All the Muscles

I know that some of you like to use the barbell when you do biceps curls. It may be fine but it’s not enough. When you hold the barbell in close grip, you’re just hitting the short head. Remember that your bicep muscles have three parts; the short head, long head, and brachialis.

To hit all parts, you need to try different biceps exercises. Barbells and dumbbells are both effective to help you grow your biceps. In my physique, one of my strengths is my arms. I notice that I have huge arms and the growth was fast when I started working out.

With years of training, I learned a lot of techniques to help my biceps grow. I perform three exercises and each exercise focus on each head. To hit the long head part, I perform incline dumbbell curls which is my favorite. For the short head, preacher curls are my go-to exercise. Lastly for the brachialis, hammer curls are the best.

Keep in mind that for your biceps to grow, hit all the areas. You can also hit a particular area for a while if you think it’s your weakness.

6. For Recovery, Get More Sleep

With the right diet and exercise, you also need the right recovery. When you are lifting weights, you damage your muscles. For it to recover and grow, you need a lot of sleep. I suggest sleeping 8 hours at night for a full recovery. It’s useless if you train hard at the gym doing those heavy barbell curls and then stress yourself at night.

Stop your excuses, put off all your social media and just go to bed. The better you sleep at night, the more energy that you have for your tomorrow’s workout. You need to reload your energy through your sleep. Give yourself quality sleep every night. If you can track your protein intake, you can also track your sleep. From now on, create a good sleeping habit.

During your sleep, that’s the time your growth hormones will release.

Arnold Q. Fitness Coach

To achieve quality sleep every night, I create a sleeping ritual. One hour before I sleep, I turn off my electronic devices, I arrange my bedroom to have a good sleeping environment, I set my room in a cold temperature, and I will take a half-bath. I just want to get things done so I could have a night of quality sleep.

7. Take Supplement Like Creatine

Creatine will always be my go-to supplement. It’s a natural supplement that can boost my performance at the gym. When you take creatine, your biceps won’t grow directly but sooner or later you will see some improvements in your muscles. In every study that you search on the internet, creatine is always linked to muscle growth.

When I first bought my supplement, I prefer to buy whey protein because there is a lot of advertisements that I saw from fitness influencers. I also saw improvement but it wasn’t the same when I learned about creatine. I just eat chicken breast or egg for my protein source. To know more about creatine, try to read this article.

8. Apply Negatives When Training Your Biceps

What I mean by negatives slowing it down during the eccentric phase. The eccentric phase is the lowering phase of a movement. When I lower my dumbbells during bicep curls, I try to slow them down to increase the intensity of my training. I control the tempo of my repetitions and slow it down.

The damage to your muscles usually occurs during the eccentric phase. The muscle will then adapt and it will grow bigger. I usually apply negatives during my bicep workout. What I do is add a few negative reps at the end of my set.

Let’s say, for example, I am performing a preacher curl of 15 repetitions. For the last 3 reps is I perform negatives. This is a great way to blow my muscles. I also recommend looking for a spotter when doing negatives, they can assist and motivate you to push harder.

I don’t apply negatives in bigger lifts like deadlift or squat. I just use it in my arm workout.

9. Try to Deload at Times

Sometimes, you just don’t notice but you already reached your plateau. The best way to increase your strength especially in doing biceps curls is to deload at times. Give your muscles a chance to rebuild. I consider deload as my schedule break that is taken from my regular workout program.

 When you feel that you can’t increase your weight, that’s the time to deload. Doing a deload will assist you to build more muscle over the long term.

Let’s say for example I trained consistently for 8-12 weeks, suddenly I noticed that the weights that I’m lifting don’t progress anymore. By next week, what I usually do is reduce the number of weights that I lift by 50%. I still keep the training days the same but the amount of weight reduces.

This method applies to all your body parts not just your biceps. There are a lot of methods when doing a deload. Some lifters will stop training for 1 week and continue again. Either of the two methods that I mentioned is fine. They will still serve the same basic purpose for your muscles.


Hey! I'm Lorofy, I'm a politician in our Local Government Unit and a Church Leader. I'm a dedicated leader in our community and an ambassador of goodwill. I became a motivator and an advocate for men who are looking for meaning in life and on how to reach their full potential. I'm also a fitness enthusiast and consider fitness as my everyday expertise.