Build bigger and stronger biceps
There’s a simple answer to the question of how to get bigger arms: follow our four-week training plan below and our top ten tips. The only slightly more complicated version can be broken down into four key points, and here they are.
1. Increase your weekly volume of training. Research shows that muscle protein synthesis is rebooted every 48 to 72 hours, which means you will need to work a muscle two to three times a week to achieve optimal growth. Once every seven days just doesn’t cut it.
2. Use tempo training. Weight training isn’t as simple as lifting an object from A to B. The tempo with which you lift is integral to building bigger arms. Ensure you stick to a four-digit tempo code (detailed in our training plan below). In seconds, the first digit refers to how long you take to lower the weight, the second digit how long to pause at the bottom of the lift, the third how long taken to lift the weight, and finally the fourth digit refers to how long you pause at the top of the movement.
3. Consume plenty of protein. In order to increase the size of any muscle, you should be getting sufficient protein in your diet. The American College of Sports Medicine advises anywhere between 1.4 to 2 grams of protein per kilo of bodyweight each day. The amino acids that make up the building blocks of protein contribute to repairing muscle tissue after training, which then corresponds to increased growth.
4. Stretch to grow. We’re not talking about tying yourself to the front of a car like Stretch Armstrong (who admittedly had sizeable guns). Stretching and flexing your biceps and triceps is key to signalling growth. Increased biceps training, coupled with a desk-heavy job, needs to be combined with sufficient stretching, otherwise the biceps tendon may become too tight and shortened, which can rotate your shoulders internally and create the illusion your arms aren’t as big as they really are. Alleviate the issue by standing side-on to a solid wall, about an arm’s width away. With the nearest arm, place your palm flat on the wall while keeping the arm outstretched – you’ll feel the pinch. Hold for 30 seconds, then repeat on the other side.