How To Add 1 Inch To Your Biceps

add 1 inch to your biceps

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The biceps are among the most visible muscle groups, making them a priority for anyone interested in bodybuilding or fitness. To add a new layer of muscle tissue to your biceps you’ll need to change your diet and workout philosophy to optimize bicep growth. Here’s how to add 1 inch to your biceps as quickly as possible.

Increase Calories

Regardless of where you’re trying to increase muscle size, it will be incredibly difficult to make noticeable gains without increasing your daily calorie intake.

When you’ve hit the muscle building wall, or you’re stuck in a plateau, one of the first questions you need to ask is: “Am I eating enough?”

You should enter a minimum calorie surplus of at least 25%, while trying to add new muscle size. Keep the calories as clean as possible, choosing lean protein and whole grain foods.

Don’t use the calorie surplus as an opportunity to gorge on hamburgers and pizza or the only thing that will grow an inch is your stomach.

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Don’t Restrict Carbs

Carb restriction is an effective method to reduce body fat and lose weight, but it’s counterproductive to muscle size and growth. Carbohydrates play a large role in the muscle building process, and are essential to muscle size.

The glycogen from carbs you eat are physically stored in your muscle tissue. When you’re carb depleted, your muscles are going to feel small and look “flat”.

Drink Your Water

Like carbs, water is essential to efficiently build new muscle. Storing one gram of glycogen in your muscle tissue will require three grams of water. If you’re not drinking enough water it creates a bottle neck in the building process.

If you’ve ever seen an athlete or fitness professional chugging from a giant cooler sized bottle, it’s not because they’re showing off. Their muscles need water, and lots of it.

Related: 5 tips to get bigger legs

Workout Philosophy

Ideally, you’d like to split your bicep work into two days every week. It’s a very small muscle group and it won’t be able to benefit from a large one day workload like your legs, back, or even your chest.

Give yourself a solid two or three days between arm routines to allow your muscles to fully recover before the next session.

Day 1: Barbell Work

Barbell Curls
4 sets, 8-10 reps

Preach Curls (EZ Curl Bar)
4 sets, 8-10 reps

4 sets, to failure

4 sets, 8-10 reps

Day 2: Dumbbell Work

Alternating Dumbbell Curls
4 sets, 10-12 reps

Concentration Curls
4 sets, 10-12 reps

Hanging Curls
4 sets, 10-12 reps

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