A big pair of biceps. That’s what we all want, isn’t it?
Getting a pair of biceps like Larry Scott, isn’t easy for many of us. This article will give you 10 tips to get you bigger biceps.

1. Eat More.
The more you eat, the bigger your biceps will be. Don’t think you’ll increase the size of your biceps, if you don’t get enough calories in the first place.
What does your diet look like? Do you eat enough? Are you sure? If not: start eating more, otherwise your biceps will never grow.

2. Use Strict Form.
Your technique must be top-notch in order to work your biceps maximally. When doing curls:

• Don’t sway your back

• Don’t bend at the knees

• Don’t let your elbows drift forward

• Don’t let your elbows drift back neither

• Let the weight go down until your arms are straight

• Bad technique will not only keep you from achieving bigger biceps, it can also lead to injury. If your lower back hurts when doing biceps curls, watch your form: are you leaning back?

3. Train Your Biceps Less.
Two reasons:
The biceps are small muscles, you can easily exhaust them
Muscles need rest to grow
If you train your back & arms 2 times a week on separate days, your biceps get actually worked 4 times. The question is thus: when do you give your biceps time to grow?

4. Do more Chin-ups.
The Chin-up is the single best exercise for the biceps. Not only will it pack muscle size on your arms, but also on the rest of your upper body.
Chin-ups & pull-ups make you work with your own bodyweight. This means that they’ll always hit the biceps harder than any other biceps exercise. Chin-ups also involve more muscles than classic biceps exercises like curls. This leads to more testosterone & growth hormone released into your blood.

5. Do More Barbell Rows.
The Bent-Over Barbell Row is another exercise that will pack muscle mass on your biceps. Just like the chin-ups, it’s a compound exercise, involving several muscles & allowing heavy weight to be handled.

6. Squat More.
Look at a tree. The bigger the trunk is, the bigger the branches are. Full body exercises like the Squat will build muscles on your entire body, including your biceps. The Squat will trigger the release of testosterone & growth hormone in your body. If you don’t squat: start doing so.

7. Train Your Arms Heavy.
Use the maximal weight you can handle with perfect technique. Change sets & reps every 3 weeks:
6 sets of 3 reps for strength
5 sets of 5 reps for power
3 sets of 10 reps for muscle growth

8. …But Watch Your Ego.
Going heavy should never be a reason to train with incorrect technique. If you can’t handle perfect technique, drop the weight. There’s a difference between going heavy & turning curls into cleans.
The only exceptions would be cheat curls or powercurls. But leave that for later. Start with correct technique, as heavy as you can, before going advanced.

9. Choose The Best Isolation Exercises.
Ok you’re doing chin-ups, rows & squats, but still want something more. These are my 3 favorite biceps exercises:
Barbell Curls: allows you to move heavy weights.
Hammer Dumbbell Curls: work also the forearm.
Incline Dumbbell Curls: stretch the biceps.

10. Work Your Triceps.
Don’t forget to work your whole arm. Biceps & triceps.

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