Building mass for the biceps take a lot of hard work – but it doesn’t take all that much thought. Eat a lot of food, employ a whole lot of heavy lifting with barbell and dumbbell curls, and watch the growth occur. It’s not rocket science. Walk into any gym and challenge a group of members to a spelling bee or math contest, and you may notice the bigger they are, the dumber they often are! Obviously this is a silly and unfair example, but it illustrates the point that building size doesn’t take that much thought.

Keeping the size while delivering vein-showing definition is a whole ‘nother story! You have to use intelligent mass-retention principles (meaning the presences of plenty of food and heavy training) in place, while at the same time inserting some techniques to help you get ripped. Here are some factors to consider when seeking bringing those biceps some lean while keeping their size!

Exercise selection

Movements that keep a continual emphasis upon the biceps are most effective for saturating the area with blood and making those veins appear larger on a regular basis. Keep the initial 4 to 6 heavy sets in your biceps routine, but also add in 4 to 6 sets with a higher repetition range.

Watch the calories

Diet also plays a key role in answering the question “how low can you go?” Sitting at 12 percent body fat, you can have all the shape and muscle density in the world, but nobody is going to know it. Drop your body fat levels to the single digit range, and you’ll quickly realize how far you’ve come – or how far you need to go – before muscle definition is achieved. Whether you’re dieting for a contest and seeking a peak date to hit five percent body fat, or just looking to get lean for your own satisfaction on any timeline possible, the tenets are the same. Drop your calories by cutting your carbs. Keep your healthy fats and protein grams the same – eat fewer carbs to lead to the bodyweight loss. This will ensure you keep the muscle on those arms while the fat goes away.

Father Time

Muscle maturity is another factor which cannot be ignored when you are looking to etch as much detail into your muscle groups as possible. All other factors equal, the bodybuilder who is 40 years old will be able to etch more detail into the biceps muscle group than the man aged 20. This, of course, discounts the prevalence of testosterone levels. Experience is something that cannot be bought, and cannot be faked. Men who have trained 15 years will have biceps definition and shape that men half their age will not have, no matter how much they train or how many steroids they pump into their body. Accept your place in the timeline of muscle growth and maturity.

Achieving good biceps definition while keeping size isn’t difficult. A sensible bodybuilding diet, combined with balanced training and reasonable expectations based upon genetics and training experience is all you need!

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