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How To Get Bigger Biceps Fast – Want Your Arms To Hug Your Sleeves ?

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If you want to be able to build bigger biceps you will need to know all the muscles that are included in the biceps. This is to ensure you understand how the muscle works and know what part of your bicep to concentrate on when following this routine helping your biceps grow faster due to the improved mind to muscle connection you will have.biceps


The Bicep

Bi meaning two means that you have two bicep heads that attach to different parts of your shoulder joint. There is the long head that is on the outside of the arm and forms the peak when you flex and the short head that is on the inside of the arm which adds thickness when seen from the front. There is also another part to the bicep called the brachialis and that is inbetween the bicep and tricep. If you have good bicep genetics you may see an obvious split between the two heads when lean.

Now that you understand what muscles make up the biceps here is a brilliant routine for you to try that will hit both the long and short head of the muscle ensuring that your biceps gain some size fast, but remember you must also have good nutrition and 7-8 hours of sleep every night to allow the muscle to repair/grow bigger. Ensure you choose the right weight to use when performing these exercises so that you actually feel the biceps working or else you’re just wasting your time.

Seated Dumbbell Curls

The reason why you are doing this seated on a bench instead of standing is because it will be harder for you to cheat and swing your arms, now ensure you twist at the top also called super-nation which is really good at targeting the short head of the bicep. This will give you a good separation between your biceps so when your lean the biceps will be nice and peaked looking much bigger/sharper.

3 Sets 8-10 Reps

1 Minute Rest Inbetween Each Set

seated dumbbell curl

Seated Hammer Curls

The purpose of doing the hammer curls is to hit the long head of the bicep. If you want big ass arms you have to focus a lot of attention on the long head because the only time your gonna see the short head is when you do a front double bicep pose. Remember the long head gives your arm that thickness.

3 Sets 8-10 Reps

1 Minute Rest Inbetween Each Set

seated dumbbell hammer curl

Standing Cable Curls

We are going to be using the cable machine instead of dumbbells here because you can’t cheat on this movement ensuring all the tension is on your biceps. This hits the long head of your bicep.

3 Sets 10-12 Reps

1 Minute Rest Inbetween Each Set

cable curl

High Concentration/Overhead Cable Curl

Probably one of the most underrated bicep exercises ever. This is one of the only ways you can fully shorten the biceps because you have a slight shoulder flexion and your arm is elevated ensuring you get one of the best peak contractions possible. You don’t have to go heavy on this.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

overhead cable curl

Do this routine two times a week to get those BIG BICEPS and if you have any other questions about the biceps leave a comment on it below.

10 thoughts on “How To Get Bigger Biceps Fast – Want Your Arms To Hug Your Sleeves ?

    1. You can put sealed bags of sugar or flour etc or filled water bottles (1L=1kg) into a plastic bag and use those as replacement dumbbells. Or hang a bag on either side of a broomstick or something similar and that’s a makeshift barbell ! Add weighted objects to the bag as necessary. Make sure it’s balanced on either side if making a ‘barbell’.

  1. I’ve been called a stick figure in the past and it probably has to do with my on/off workout routine. I can never get the exercises right. I know I suck, but this definitely gives me some ideas. I’ve never used a cable machine before and that must have been a mistake.

    Great post Andrew! Thanks for the tips!

  2. Hey man, you seem to really know your stuff. I knew about the long and short head and how to work them, but I never knew what the Brachilalis is. Do you think super-setting your bicep and tricep is a good idea in order to save time?

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