Training the Biceps for Maximum Size Gain – Part Two

Like any other part of your body you want to change, increasing the size of your biceps requires time and effort. Now that you know the anatomy of your upper arms as well as the location and function of the biceps muscle (Part 1), you can start to work on performing the best exercises to make some serious size gains.

Best Biceps Exercises

In Part One I covered how the biceps flexes the elbow and turns the forearm so that your thumb turns away from your body. Thus, any training movements under load that force your arms to do these movements, like the standing barbell curl, hammer curl, incline dumbbell curl, and one-arm preacher curl, will help you work both heads of the biceps and give your biceps increased size. Because more of the muscle is used during these exercises, you’ll develop a more appealing shape as well.[i]

You can do curls using a cable machine too, but most people will find that using free weights for this type of work is more effective.

Biceps Building Routine

There are probably hundreds of different biceps-building workout routines, but this one will be effective for a lot of people. It works to help prevent plateaus in strength and results. For the beginner routine, you can either flip between the two every one or two weeks, or do one routine for a month to a month and a half and then switch to the other. Don’t do the same routine for longer than one and a half months.

Add weight consistently for the best growth development. Also use a weight that is heavy enough to pose a challenge for you to complete each set, but not so heavy that you must sacrifice form to get through.

Perform the movement throughout its full range of motion, as this will help ensure that both the heads of the biceps are involved.

Beginner to Intermediate

Work on your biceps either alone or during a separate session on the day you work your back. This will optimally train your biceps and allow you to focus on the biceps rather than another body part. In any case, do three sets of eight to twelve repetitions for each exercise unless otherwise noted. Do one training session per week to allow for full recovery of your muscles.

Routine 1:

  • Standing straight bar or EZ curls
  • One-arm preacher curls
  • Hammer curls (either both arms at the same time or alternating)

Routine 2:

  • Incline dumbbell curls
  • Hammer curls
  • Standing bar curls


The program for advanced body builders is made up of two different days; doing both each week. You can continue with this until you achieve the size you want. Modify the weight or intensity in order to really hit the biceps.

Workout Day 1:

  • Standing straight bar or EZ bar curls
  • Incline dumbbell curls
  • One-arm preacher curls (do three sets of eight to 12 reps with the last set being a drop set)
  • Hammer curls

On the third set of each exercise (except for the one-arm preacher curls), do the set to failure, rest for about 15 seconds and then do another rep. Pause again and do another rep, and then do one more after another pause.

On the one-arm preacher curls, do one set to failure, then switch to a lighter weight and do 15 more reps. Switch to a heavier weight and do 10 reps for the final set.

Workout Day 2:

This day will help you increase your biceps size without overtraining. Remember that your biceps are worked to some degree while working your back and even to some extent your chest. Don’t overdo it – this is a lower-intensity exercise session.

  • Standing straight bar or EZ bar curls (do three sets of 12 to 15 reps)
  • Hammer curls (do two sets of 12 to 15 reps)

Injury Prevention

The problem will come when you try to do too much too soon. You have to realize that it takes time to build bicep mass, so be patient. Overworking your biceps will eventually lead to injuries.[ii] Leave at least two days between two biceps workouts per week and at least 24 hours between a biceps workout and a back workout to allow your biceps to recover. You can, of course, train your biceps on the same day as a back session (some people like to leave a few hours in between sessions and some do them in the same session).

Keep your form strict. When you do standing straight or EZ bar curls, do them with your back against the wall so that you don’t use your back or legs to do the work. Don’t use momentum to get the weight up. Proper form will ensure that the muscle is fully isolated during the movement. You should also always have your elbows pinned at your sides during each rep.


It is possible to get huge, nicely-shaped biceps if you put in the time and dedication. Follow the suggested routines using four different movements according to your experience level and always use proper form. Let’s get after it and let the gun shows begin!




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