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How to Get Big Biceps Fast

Standing Barbell Curl

It is the real deal in bicep exercises that is used by people at all levels, from extreme bodybuilders to amateurs, to get big, massive arms.

Start by standing with your feet shoulder-width apart and hold a weighted barbell with both hands in an underhand grip. Let him hang in front of you at arm’s length and make sure your elbows are always tucked in and close to your torso (important).

You should now lift the barbell by rotating your arms only, using the strength of your biceps to do so until the barbell is at shoulder height. Hold the contraction for one beat to maximize effort, then lower yourself to the starting position.

You should repeat for 4 sets of 8-12 reps

More quick tips on how to get big biceps fast

How to get big biceps. You will never have big biceps as long as you are thin (underweight). It doesn’t matter how many bicep curls you do. To build bigger biceps, first build overall muscle mass by eating plenty of protein and carbohydrates including fish, red meat, whole grain breads and rice.

• Go hard with the milk. Drink piles of milk a day (one gallon). This is one of the fastest ways to gain weight.
• Eat big. Eat more meals a day. Breakfast, brunch, lunch, snacks, dinner, post workout. Try to eat on a full stomach at every meal.
• Workouts. Do extra squats than normal. Repeat two sets of 8-11 reps, then do the same exercise palms up to work the other forearm muscles.
• Relax. Muscles grow when they are relaxed. Give your workout a break..
• Avoid curling up. Honestly increasing your squats and deadlifts will build your biceps faster than tricep curls and extensions. Great way to gain power (hint: eat more)
• Keep progressing. Weigh yourself, track your body fat using a fat caliper, and measure your bent arms every 3 weeks.

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