Check out 5 steps to quickly add 3 inches to your biceps.
We are not here to judge why you want to increase your biceps size. In fact, we applaud that, just know that it won’t be easy.
The process of building bigger biceps can be challenging and requires consistent effort and dedication to strength training and nutrition. It involves breaking down the muscle fibres through resistance training, allowing them to repair and grow stronger and larger over time. However, the rate at which one’s biceps grow depends on a variety of factors, including genetics, training intensity, volume, frequency, and recovery.
For some people, gaining significant bicep size may be relatively easy, while for others, it may take much longer or require more specialized training techniques. It’s important to note that increasing muscle size is a gradual process, and it may take several weeks or even months to see noticeable changes. Additionally, a well-rounded strength training program that targets all major muscle groups in the body, along with a balanced and nutrient-dense diet, can help support overall muscle growth and development.
And how exactly can you add a few inches to your biceps? That is what Max Posternak talked about recently in one of his videos.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
Check out what he had to say.
5 Steps To Quickly Add 3 Inches To Your Biceps
Posternak says that there are 5 steps you should be following to add a few inches to your biceps. Some of it can be basic for some people, but make sure to follow them through to enhance your arm’s size.
- Supersets
- Progressive overload
- Diet – a calorie surplus of 200-300 on top of your maintenance intake
- More frequent arm training – 2 or 3 times per week
- Sleep
To fully understand what exactly those steps are and how to incorporate them into your life and training sessions, click on the video below.
Most Effective Arm Workout (100 Reps)
10 Incredible Exercises to Force Arm Growth
Super Pump Arm Workout For Mass (Sets and Reps Included)
4 Science-Based Tips to Get Bigger Arms Fast
5 Most Important Rules of Bicep Training
The biceps are a group of muscles located in the upper arm, specifically in the anterior compartment of the arm. The biceps brachii muscle is the most well-known muscle in the biceps group, and it is responsible for flexing the elbow joint and rotating the forearm. The biceps brachii muscle has two heads, hence the name “biceps”, which means “two heads” in Latin. The other muscle in the biceps group is the brachialis muscle, which is located underneath the biceps brachii and is also involved in flexing the elbow joint. Both of these muscles play an important role in lifting, pulling, and carrying objects, as well as in many other movements involving the arm.
Source: Andrea Piacquadio on Pexels8 Best Home Biceps, Triceps and Shoulder Exercises Without Equipment
15 Biceps Exercises Ranked Worst to Best
22 Bodyweight Arm Exercises Ranked Worst to Best
Why The Best Bicep Exercise is Not Curls
There are several common bicep exercises that are effective for building strength and size in the biceps. Some of the most popular bicep exercises include:
- Barbell curls: This exercise involves holding a barbell with an underhand grip and curling it up towards the chest, focusing on squeezing the biceps at the top of the movement.
- Dumbbell curls: Similar to barbell curls, this exercise uses dumbbells instead and can allow for a greater range of motion.
- Hammer curls: This exercise involves holding dumbbells with a neutral grip (palms facing each other) and curling them up towards the chest, targeting the brachialis muscle in addition to the biceps.
- Preacher curls: This exercise involves using a preacher bench, which allows for isolation of the biceps by stabilizing the upper arm and focusing the movement on the elbow joint.
- Concentration curls: This exercise involves sitting on a bench and curling a dumbbell with one arm at a time, focusing on squeezing the biceps at the top of the movement.
- Chin-ups or pull-ups: These exercises involve using bodyweight to pull oneself up towards a bar, engaging the biceps along with other muscles in the back and arms.
It’s important to vary your bicep exercises and incorporate different types of movements and equipment to avoid plateauing and keep challenging the muscles. Additionally, incorporating proper form and gradually increasing weight and intensity can help maximize results and reduce the risk of injury.
5 Best Tricep Exercises for Muscle Growth
Dumbbell Science-Based Workout for the Biceps
Science-Based Workouts for Biceps Growth
Image Sources
- Kettlebell hypertrophy comparisson: Andrea Piacquadio on Pexels