Training the Biceps for Maximum Size Gain – Part One

You can’t put on a “gun show” until you completely understand what muscles make up your “guns” and how these muscles function. So, keep those biceps under wrap until you read the following info. :)


The upper arm is made up of two muscle groups: the triceps and the biceps brachii – called the biceps for short. The biceps takes up one-third of the arm between the elbow and the shoulder. The biceps is used for pulling moves like biceps curls, and aids in compound movements like chin-ups and rows.

Most people want to build their biceps because this is the part of the arm most noticed by other people.

Think about it: when you want to show off your strength, most of the time you will flex your biceps. To build the size of your biceps brachii, you have to focus on volume and workload as well as the function of this muscle.

Location and Function of the Biceps Muscles

The biceps brachii is a two-headed muscle on the upper arm between the elbow and the shoulder. Both of the heads start on the scapula and then merge to form the belly of the muscle, which attaches on the upper forearm.

The long head of the biceps, also called the outer head, originates at the supraglenoid tuberosity of the scapula, while the short head, also called the inner head, originates at the coracoid process of the scapula. The belly of the muscle inserts at the tubercle of the radius and the bicipial aponeurosis of the fascia of the forearm.

I know, almost like reading Greek!  The picture below and this link >[i] should help clear it up!

Biceps Brachii

Muscles that are closely associated with the biceps are the brachioradialis and brachialis, located on the side of the arm between the triceps and biceps. Training these muscles for size helps to increase the appearance of the size of the upper arm and helps to make the biceps look larger.[ii]

The biceps is responsible for the flexion of the elbow (bringing the forearm up towards the shoulder) as well as the supination of the forearm (twisting the wrist to turn the thumb away from your body). The inner head is also responsible for aiding in the flexion and transverse flexion of the shoulder.

Moves that work the back muscles often work the biceps.

How to Work the Biceps

When you want to build your biceps, you must directly train the biceps and the associated muscles. Some exercises are better than others, and you should perform moves that work both the long head and the short head of the muscle for the best results.

The best exercises to do to build mass in the biceps are the hammer curl, the one-arm preacher curl, the standing barbell curl, and the incline dumbbell curl. Other exercises you can do include the cable cur and the alternate dumbbell curl.[iii]

Volume, Workload, and Tension for Size

To build muscle, volume training can be one of the best options. Use a lighter weight that allows you to do more sets and repetitions rather than just a couple sets with low reps. To build size, perform high numbers of sets and reps.

With high volume training, you should figure out your one-rep max and then use 60% of that to work out. This keeps your workout safe and is challenging while not being so heavy that you can’t do high sets and reps.

If you do “21s” you will keep the tension on your biceps for much longer than a standard set. This type of curl is a favorite of Arnold’s and requires you to do seven full reps followed by seven half reps and then another seven half reps (switch between upper and lower half). These 21 reps counts as one set.

Regarding tension, it’s best if you don’t take the tension off muscle at the top of the movement. Instead of pausing and squeezing at the top, don’t go all the way up; reverse direction when you’re just about to the top. This will keep the tension on throughout the whole set and is much more effective at building mass.

Use Proper Form

If you fail to use proper form, you’ll fail to enjoy the maximum benefits of biceps workouts (i.e. you may never have those guns you’re after). If the weight you curl is so heavy that you have to use momentum or some other method than using your biceps to curl it up, you will do yourself no benefit. You need to be able to control the weight both on the way up and on the way down; you need to feel it in the muscle(s) that you’re working, and you need to get an adequate contraction during each repetition.

Conversely, you need to use a weight that is heavy enough that it provides such a challenge that you cannot do more than the prescribed number of reps per set. If you find the weight is light enough that you can keep going after your reps should be complete, then use a heavier weight.[iv]

Keep your elbows close to the sides of your body while you curl.


In this article we covered anatomy, location, and function of the biceps, as well as some of the best types of moves to perform in order to gain the most size. In Part Two, you’ll learn about possible workouts for the best biceps size gains, as well as tips for preventing injury and avoiding gym myths regarding biceps workouts. Once you are done reading both parts of this biceps blasting lesson (and put them into practice!), then you have my permission to put on your very own “gun show”!

Leave A Reply (164 comments so far)

  1. dennis weathers
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    I really appreciate you advise and various exercises you provide all of us.

    • Rick Gray
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      Thanks Dennis, glad you\’re getting a lot out of the info!

  2. Larry Norris
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    The preacher bench is great for building up the biceps,for arms.

  3. Matt
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    Thank's Rick for the incredible training information – I am using the techniques you lay out here and find the info to be very helpful.

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