When was the last time you implemented some changes into your arm workout program? There comes a day for all of us that we realize that our training has come to a standstill. At least for biceps training, it is not hard imagining an outcome like this.

How many different and efficient exercises can you do based on one simple move that consists of simply bending your elbow and stretching it again?

Of course, you can do this movement with dumbbells or with a bar, sitting or standing, you can even change the position of your hand in order to get a different effect from this exercise but basically its concept remains the same.

Because of all this, we can easily create a habit to do the same set of exercises in the exact same way week after week. In the end, our biceps, same as all other muscles, get adapted to this exercise and our progress slows down until it eventually stops.

Well, it is time you get some power back into your arms! With our 5 tips for bigger biceps, you will be able to do it without the need to change the exercises you are already doing, because even a dramatic change in the way you are doing the exercises can create a completely new effect.

Are you ready to really train hard? To feel real pain in your biceps and even go past it?

strong man doing seated dumbbell curl

1. Tip – Forced Reps

When you are doing sitting dumbbell curl, do correctly ten to twelve sets and then keep going doing as much reps as possible until you reach the point where you need someone to help you to do last few forced reps.

So, what you need to do is to keep going up to the point when you want to lower the weight, but even then do not lower it, keep going until you do between fifteen to eighteen reps.

Everyone tells you that it is bad to “cheat” during exercises. Well, that does not have to be a rule. No matter how much you are “cheating”, you still keep activating the biceps.

Form and correct performance of the exercise are important, but if you are using the same weights for a longer time period, you have to try to do something different. You should do three to four sets of these forced reps at the beginning of your workout while you still have strength.

2. Tip – Three Sets In A Row

First do standing barbell curl with the Olympic bar. With this exercise, you should use maximum weight for ten reps. When you get a bit tired, you can use your legs but do not use your back.

After this exercise immediately go to the next one and that is cable preacher curl. Do ten to twelve reps in total. In the end, do ten slow reps of alternating decline dumbbell curl.

When you are doing the last exercise, you need to keep your elbows in a position that is a bit different to what you are probably used to. First chose an incline between forty-five and sixty degrees.

Most of the people lowers the elbows under the hips and that puts the biceps into the position in which it can’t be maximally stimulated and that leads to the activation of shoulders. Keep your elbows slightly bent from the very beginning and do not straighten them fully at any point.

3. Tip – Stretching And Massage

The evening before the arm workout stretch and have a massage in order to relax the fiber tissue between skin and muscles. It would be ideal if you could get someone to give you a massage, but you can also do it yourself.

Extend your arm so the triceps is fully stretched then with the thumb of other hand or with the knuckles press the biceps massaging slowly the entire area from the elbow to the shoulder.

Go over each arm at least eight to twelve times. Next day on your workout do the same tissue massage between sets and at the end of the workout do it for ten to fifteen minutes.

This entices the growth since massage and stretching lead to biceps taking up more space and that ensures better blood flow to that area during the workout.

4. Tip – Super Slow Sets

Chose a set of dumbbells with which you can do just between six and eight reps. Lay on the inclined bench and do each rep so that both positive and negative phase last for five seconds. Each rep should last at least ten second. 

This exercise is great because of the extension it gives you, and also, it directly targets the biceps if you do it correctly (without moving your elbows). 

The best would be to do this super slow sets at the beginning of the workout. After this exercise you can do curl with lighter weights.

5. Tip – 21’s

This technique has been used for a long time now, but perhaps it needs to be refreshed a bit. This version includes the additional strain in the end in case that a few muscle fibres managed to avoid first sixty-three to eighty-four reps.This is how this technique looks if we separate it into three parts:

– Grab an EZ bar and start with seven reps of standing curl – from fully stretched arm position to the position in which your forearms are parallel to the floor.

– Do another seven reps but this time raise the bar all the way to your shoulders and back to the position where your forearms are parallel to the floor.

– Finally do seven reps in which you will do the full movement. Add the bar to your friend so he does his reps, then take it back and do your next set. Repeat all this three to four times.

Straight after the last set of 21’s do sitting dumbbell curl and end your biceps workout with it. Grab very light dumbbells and do twenty-five reps.