by Simeon Panda & Ulisses

Simeon Panda & Ulisses

3 Rules To Build a Bigger Biceps. Watch the guys and look at their biceps. Do the same workout to gain such big biceps. They explain every exercise and point out the most important things like correct execution, breathing and the relation between weight and number of repetitions:

1st: Compound exercise

Warming up prepares the body for exercises by gradually increasing the heart rate and circulation; this increases blood flow to the muscles and will loosen the joints.

It is better to start with a compound movement FIRST. Compound exercises require the most effort as they recruit several muscle groups to do the work.

2nd: Workout with weights

  • Biceps curls with barbell
  • Biceps curls with dumbbells and arm curl blaster
    • Isolated
    • Supinated
    • Pronated
    • Neutral
    • Failure set (some studies indicate that training to failure may lead to more hypertrophy than avoiding failure)
  • Swiss bar bell curls

Your biceps aren’t growing? – That could be the reason.

Whenever you do bicep curls, you miss the actual target muscle because the brachialis and brachioradialis are too involved in the movement. So you waste a lot of potential for your biceps growth.

By pre-tiring the two strong arm flexors, the biceps has to work more. You can easily do this by doing three to four sets of hammer curls before the actual biceps training – i.e. biceps curls with neutral hand position. Here, almost exclusively brachialis and brachioradiales are used, which allows you to pre-fatigue both muscles and then do an effective bicep training.

Training Goals of – 3 Rules To Build a Bigger Biceps:

  • Strong and big biceps


  • Warming up to prepare your body
  • Pre-tiring the two strong arm flexors

Equipment: Dumbells, barbell, swiss barbell, arm curl blaster

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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