If you’re looking to build up your biceps, you have come to right place. You probably already know that hard work and consistency are two major keys to building up an impressive set of guns. To make your gains even faster, check out the following list of tips and tricks for accelerating biceps muscle growth. For this sake of keeping things simple, we will focus only upon tips and tricks for making the biceps grow. While these tips may be useful for other body parts or for overall body weight growth, this emphasis will be upon biceps. Ready to get started?
 
Heavy then moderate

Always start your biceps training (following back or triceps training) with eight sets of heavy compound movements. This will usually consist of four sets of biceps barbell curls (standard or EZ bar) then four sets of some sort of dumbbell curl. Follow that up with eight sets of isolation work of your choosing.
 
Vary the rep ranges

For the first eight heavy compound sets, you will want to train in the 6 to 10 repetition range to=2 0really hit those fast-twitch muscle fibers. When you’re aiming to nail down those slow-twitch muscle fibers, your second eight sets will consist of 10 to 15 repetitions per set. As the exercise becomes more isolated and targeted, your repetition range will move higher as a rule.

Time

Take your time in the gym. Don’t rush through your workout. Make your repetitions slow and deliberate, and the time between your sets should stand at about two minutes.
 
Twice per week

Anytime you want to hit a body part as its never been hit before, you will need to train it twice per week. This type of training doesn’t work on every body part at the same time. You should limit it to smaller body parts such as biceps, calves, triceps, or shoulders, which recover faster than their larger counterparts. Limit yourself to 16 sets, and get plenty of rest to help you maintain this workload and recover in time for the next workout, often only 28 to 72 hours away!
 
Leave the wraps at home

Not the chicken or steak wraps – you can eat as many of these as you please! This tip refers to the wraps that are used to adhere your arms to the bar when you’re training back. These movements stimulate the biceps in a major way as well. Using wraps takes away this tension and allows the arms to act as hooks. If your arms are a strong point and your back is a weak area, then you should certainly use hooks. However, if your back is good and the arms are weaker, then you should leave the wraps and home and challenge the biceps to ‘catch up’ with the workload the back is carrying!
 
More food!

As always, a caloric surplus is essential if you want to add ½ to 1 solid inch of muscle mass onto those arms. Make sure the sources of these calories are beef, chicken, turkey, and other clean protein sources, and enjoy lots of carbohydrates such as paste and rice during your day. Aim for 500 to 800 extra calories each day.

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