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How to Get Huge Biceps Fast | Arm Building 101

Mar 19, 2019

Come on, admit it, don’t you want to know how to get huge biceps fast?

Given their high visibility big biceps symbolize a strong body more than any other body part.

The greatest professional bodybuilding champions are usually known for the size and shape of their impressive biceps.

After all, when someone asks, you to “flex a muscle” they are not asking you to tense up your calf muscles.

They want to see you make those huge biceps pop!


Bicep Anatomy

How to Get Huge Biceps Fast -- bicep anatomy

The biceps are made up of two heads and form the upper portion of the arm.

The short head is the outer biceps, and the long head is the inner part.

Biceps are responsible for:

  • elbow flexion (moving the hand toward the shoulder),
  • elbow supination (rotating the palm upward) and
  • shoulder flexion/transverse flexion.

Also associated with the biceps, are the brachialis and brachioradialis.

These are the muscles located on the side of the arm between the biceps and triceps.

They connect the main bicep muscle to the forearm.

If you want huge biceps then you must train these muscles as well.

These muscles allow for greater overall upper arm size, and give you the appearance of larger biceps from top to bottom.


The Best Bicep Exercises

Certain biceps exercises are better and more effective than others.

The best biceps movements are collectively known as the “mass-builders.”

These exercises provide the greatest stimulus across both the long and the short heads.

That’s why performing the exercises here will help you get huge biceps fast:

  • the standing barbell curl
  • one-arm preacher curl
  • incline dumbbell curl
  • hammer curl


What About Isolation Exercises?

How to Get Huge Biceps Fast -- arm isolation exercises

Isolation exercises, which include various cable and machine movements, can be helpful.

This is especially true if you are getting ready for a bodybuilding contest and want to carve out more detail.

Or if you already have the mass but want to create more definition.

But if you need to build a good base of solid muscle first then stick with the basics to build the best foundation.

In addition to building great biceps, the basic exercises will also create the type of shape your biceps will eventually have.

Of course, the shape of your biceps is mainly determined by genetics since the exercises will stimulate a greater cross-section of the muscle.

Related: Hammer Curls vs Regular Curls | 3 Reasons Why Both are Great


How to Get Huge Biceps Fast — Barbell Curl

The most basic of all the curling movements is the standing barbell version, which is generally regarded as the best biceps exercise.


How to do Barbell Curls

How to Get Huge Biceps Fast -- woman doing barbell curl

Place hands on bar shoulder-width apart.

  • Keep your arms straight toward the floor with elbows locked an inch from your sides.
  • Curl weight up toward the chest, and keep the elbows and back fixed.
  • Squeeze the biceps as the bar reaches the front of the chest.
  • Resist the weight as you slowly lower it back to starting position for a full extension.


Biceps Curl Variations

Biceps curl can be done in a number of ways:

  1. Standing with dumbbells and both hands curling simultaneously or with alternating hands
  2. With one arm resting on inner thigh, done with the concentration curl and preacher curl variations
  3. Seated on a bench with dumbbells


How to Get Huge Biceps Fast — One-Arm Dumbbell Preacher Curl

Because this exercise really focuses stress on the peak, the short head, this could be considered an isolating movement.

However, it does add fullness to the lower portion of this muscle and is one of the best movements for enhancing overall size.


How to do One-Arm Dumbbell Preacher Curls

How to Get Huge Biceps Fast -- one-arm preacher curl

While seated on a regular preacher bench, hold dumbbell with an underhand grip.

  • Keep locked elbow firmly in place in an extended position on the bench.
  • Slowly curl the dumbbell up so that you try to touch the shoulder of the arm being worked.


How to Get Huge Biceps Fast — Incline Dumbbell Curl

Another good overall mass builder is the incline dumbbell curl.

You can achieve a full range of motion while getting a maximal stretch at the bottom of the movement.

Less weight should be used here than with the bar curl, but if you maintain the correct form you will get an amazing pump.

Related: Low Reps vs High Reps for Arms


How to do Incline Dumbbell Curls

  • Lie back on an incline bench with a dumbbell in each hand, and your arms extended down and back.
  • Curl the dumbbells up and out with both hands, make sure you turn the wrists as you raise the weights.
  • Slowly return to start position.


How to Get Huge Biceps Fast — Hammer Curls

How to Get Huge Biceps Fast -- arm with big bicep

Although the hammer curl is not strictly a biceps exercise, it will develop the brachialis.

The brachialis runs along the side of the upper arm.

It forms much of the lower biceps area and will increase the overall size of the biceps.

When this area is fully developed it will look as if you have a tennis ball stuck under the skin between the biceps and triceps.

Maximizing this area will help to push the biceps up to give the illusion of a peak.

It will also fill out the lower portion of the biceps, providing overall thickness in this area.


How to do Hammer Curls

  • Place elbows at the side of the body, with the palms facing one another.
  • Curl the dumbbells up as you would for a regular dumbbell curl.
  • Lower dumbbells slowly and repeat.

Note: Elbows must be fixed at the sides throughout the movement.

How to Get Huge Biceps Fast --alternate hammer curls

By doing this any shoulder movement will be eliminated and place a greater load on the brachialis.

Variation: An effective hammer curl variation is the alternate version.

Same movement but it’s done one arm at a time to place even greater focus on each brachialis muscle.


How to Get Huge Biceps Fast Work Out Program

This exercise program works for both the beginner and the more advanced lifter.

If you are starting out on a weightlifting program then train your biceps once per week with the first program.

If you are a more advanced lifter then target your biceps twice a week with the second routine.


How to Get Huge Biceps Fast — Program One: Beginner To Intermediate

This routine can be used either on the same day another body part is trained or as the only program used that day.

For optimal biceps, development work on them independently.

This will allow for a higher intensity workout and total focus to be placed on the biceps.


Week One

Barbell Curl

3 sets, 8-12 reps

One Arm Dumbbell Preacher Curl

3 sets, 8-12 reps

Hammer Curls

3 sets, 8-12 reps


Week Two

Incline Dumbbell Curl

How to Get Huge Biceps Fast -- Incline Dumbbell Curl

3 sets, 8-12 reps

Hammer Curls

3 sets, 8-12 reps

Barbell Curl

3 sets, 8-12 reps


How to Get Huge Biceps Fast — Program Two: Advanced

This two-day program can be repeated as needed for many consecutive weeks to gain the desired results in size and shape.

Various modifications can be made depending on the results you are seeing.

Depending on the lifters’ energy levels and recovery abilities the techniques can be manipulated.

Choose the right weight depending on the number of prescribed repetitions.

Use heavier weights with lower reps, and lighter weights with higher reps.


The Rest Pause Method

How to get huge biceps fast -- female bodybuilder with huge biceps

Use the rest pause method on the third set of each exercise to further stimulate the muscle.

Upon reaching failure, probably about the 10th repetition mark, rest for around 15 seconds before completing another rep.

Complete three additional repetitions in this way.

This rest/pause method will help in allowing you to do additional repetitions.


Drop Sets

With one-arm preacher curls, use drop sets on the final set.

When working to failure, choose a lighter weight and complete an additional 15 repetitions.

Then select a final weight to finish the set with 10 repetitions.

Using this method will really push the blood into the muscle for that extra pump to facilitate growth.

Note: Do not use drop sets for every exercise.

They are extremely taxing and can result in overtraining if done frequently.

Day Two 

Barbell Curl

3 sets, 12-15 reps

Hammer Curls

3 sets, 12-15 reps

Note: Day two is a lower intensity workout to facilitate biceps growth without overtraining.

Studies have shown that a muscle group should be trained once every three-to-five days to continue the upward growth trend.

Remember that biceps get secondarily stimulated during back and chest training as well.

This is why they need longer rest periods and for a beginner to train them only once per week.


How to Get Huge Biceps Fast — Other Exercises that Work the Biceps

How to get huge biceps fast -- man doing chin ups

Chin Ups—can really add muscle to your arms.

Chin ups force you to pull your own weight.

Your body-weight is heavier than any weight you’d use on a biceps curl.

You work your arms with more weight on chin ups because several muscles are worked simultaneously.

Pull yourself up under a chin-up bar for eight reps. Try adding a weight belt with a few plates hooked up to it to get the most out of this exercise.

Dips—will help you build triceps and develop your chest muscles.

When dipping, try to lower yourself until you reach parallel, and then return to the starting position.

Adding more weight here will really maximize the effectiveness of this exercise.

Embrace the challenge by using Dark Iron Fitness’ Leather Weightlifting Dip Belt.

How to Get Huge Biceps Fast -- Dark Iron Fitness dip belt

Its five-star rating means it won’t dig into your sides or hips and is tailored to the body’s contours— to boost power and strength.

Related: Benefits of a Dip Belt: Why You Should Invest in Your Gains


How to Get Huge Biceps Fast – Your Diet

how to get huge biceps fast -- protein rich diet

If you want significant gains you have to eat plenty of high-quality food with an emphasis on lots of protein.

You will need to consume “complete” proteins that contain all the essential amino acids your body needs to support growth.

These include red meat, chicken, fish, eggs, and dairy products.

Beans and nuts have protein as well, but they are considered to be incomplete proteins.

So eat plenty of good wholesome food and try to avoid the sugary junk.

Eat progressively, think of it as training progressively, so try to eat a bit more each week.


Proper Form Is Key

Proper form is necessary for all strength training exercises.

If you perform the exercise correctly you will get huge biceps.

When you don’t have the right form you don’t stimulate the deep muscle tissue needed to build bigger biceps.

Poor form means you’re using other muscles rather than specifically targeting the ones you should be focused on building.


Quality Over Quantity

How to get huge biceps fast -- seated curls

Don’t forget that quality trumps quantity for effectiveness and efficiency.

Compare lifting 40 pounds 10 times with poor form versus lifting 40 pounds six times with proper form.

You will get much better results with the latter.


Focus on Biceps

You need to isolate the bicep muscle to get huge biceps fast.

So focus on lifting the weight using your biceps and only your biceps.

Refrain from putting your shoulder into it to help with the lift.


How to Get Huge Biceps Fast — Training Tips

The following tips will further enhance bicep growth.

  • Don’t Overtrain The Biceps

The biceps are one of the smaller muscle groups and receive a lot of additional work when doing other weightlifting exercises.

Limit training sessions to no more than two per week for the more advanced lifter.

One session per week is best for the beginner or intermediate lifter.

Six to nine sets maximum of specific biceps work, for any given workout, would be best so that you don’t overtax this muscle.


  • Size and Shape

How to get huge biceps fast -- Biceps Day

You cannot specifically train the shape of your biceps.

The shape is determined by genetics and specific movements will develop only what your body was destined to do.

So train for size with the basic movements and stay away from shaping exercises, at least during the beginning stages (six months to a year).


  • When to Train Biceps

Train biceps on their own, ideally on the same day as back work.

This allows you to focus exclusively on their development and gives you greater recovery time.

The workouts will also be shorter and larger muscle groups will not have you limiting your intensity and focus.

Bodybuilders often train the biceps directly after back.

By doing this there will be residual fatigue in the elbow flexors from all the rows, chins and pull-downs executed.

This limits the training resistance used during all biceps curling movements and therefore limit biceps growth.


  • Don’t Forget to Warm-Up

You need to warm up to prevent injury and prepare the biceps for high-intensity work.

Stretch for several minutes and do at least one warm-up set of 15-20 repetitions with a weight of around 50 percent of your working weight.


How to Get Huge Biceps Fast — Common Mistakes to Avoid

The biggest mistake you can make is doing endless biceps curls & triceps extensions to build bigger arms.

This might work at the advanced level, but for beginners, it’s inefficient and counterproductive.

  • Eat More. You need to eat more calories than you burn in order to gain weight.

 Most men will need at least 3000kcal/day, skinny guys with fast metabolisms will need even more.

Begin with eating at least four meals a day – breakfast, lunch, dinner, post workout.

How to Get Huge Biceps Fast -- Dark Iron Fitness weightlifting belt

  • Get Stronger. Strength is size. Increase the weights used on your squats, bench presses, and deadlifts to increase your overall muscle mass.
  • Rest. Muscles grow when at rest. Give your arms a break, they’re small muscles.
  • Track Progress. Weigh yourself and measure your arms every 2 weeks. If you are not seeing changes in your arms then you’re not training properly or not eating enough food.
  • Avoid Curls. Increasing your squats and deadlifts will build your arms faster than biceps curls & triceps extensions. Get stronger and eat more.

Give yourself every advantage with the Dark Iron Fitness Genuine Leather Weight Lifting Belt.

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Conclusion: How to Get Huge Biceps Fast

how to get huge biceps fast -- baby with biceps

For training your biceps it’s smart to keep things short and simple.

Stick with a plan that works, one that is based on several basic movements, and a list of guidelines that are proven to get results.

Soon you will be flexing those huge biceps and everyone will be admiring your guns!



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