How To Get Bigger Biceps….

So recently I’ve picked up a few different gym / muscle magazines, – what I’ve noticed is that all of them contain articles on building up biceps, and then often even the same magazine churn out an article on “how to get bigger biceps” on a monthly basis.

Clearly it’s what the public want and no doubt it’s heavilly searched on Google or DuckDuckGo etc. The issue is that most of these articles seem to run around the same format of here’s a new routine you can try and here is some of the latest thinking from xyz research.

Its all good to read these articles, yet how many people that are reading these articles and searching these terms are out there actually getting these bigger biceps that they so desperately want? – Very few I suspect.

Yet if the desire is really there, you can actually achieve your goal. So let’s start by looking at some of the actual issues around why so many well intentioned people fail and what you might actually really do to change things.

A, Do You Really Want Your Goal? 

People go through various crazes and enthusiasm often leaks. If you are making goals and goals around body building, ask yourself if it’s what you really want. You have a far stronger chance of achieving a goal if it’s a genuine one and not simply just a good idea or something you might like to get around to.

B, If it’s what you really want, how prepared are you to go after it? 

Meditate on that for a moment..


With this in mind let’s move on to some steps on how you might achieve your goal of those bigger biceps..! 

1, Go Join a Gym or get hold of some weights and equipment Commit to training at least every second day without fail.

2, Actually Show Up for Training and really stick at it. The blunt fact is January sees a number of new gym members that often are no longer there after a few weeks or months. If you can’t motivate yourself to train you won’t achieve your goal, again this comes back to how much you really want it.

3, Find a Personal Trainer or a Weighlifting Coach, It’s great to learn from magazines and YouTube videos, but taking sessions from someone who is qualified in real training and can physically show you what to do, can correct your form and spot you is the best way to get started. You don’t need a personal trainer every session, but you do need to learn properly and check in on a regular basis.

4, Realise that Training Triceps and arms and shoulders in general is important. Neglect your Triceps and you are largely wasting your time, it’s difficult to grow muscles out of symmetry. Ensure you train your whole body and that includes leg day..

5, Don’t be the Moron at the gym that trains minimal sets with light weights and sits on the equipment  taking pictures on their phone of their lack of muscle. If you do that and genuinely need encouragement from similar people on Facebook, chances are you’re not going to make it. Most likely your “friends” simply think you are a dickhead and are laughing at you anyway. Maybe try checking in with a psychologist before you go any further.

6, Have a Realistic Ideal of what you want the size of your biceps to be.  At his peak Lou ran around 23 inches of circumference around his arms, your chances of achieving anything like that are difficult unless you are really genuinely going into professional bodybuilding. I would suggest researching this a little more before you make your mind up about what size you want to strive for. As a guide, Body Type has to be considered and you work that out with your own experience and research. In general most will be initially working from 13-14 inches. 15 is a good first goal, 16 is better and it’s suggested that if you hit 17 you have arrived in real bodybuilding territory.  My advice is to research Eugen Sandow and the Grecian Ideal. Essentially it’s measurements taken from old artefacts of statues of the Grecian era. Eugen is considered to have achieved this 100+ years ago without modern supplements, his arms were 18 1/2 inches.

7, Find a Sports Nutritionist and pay for good advice on Clean Eating, Protein and Supplaments. Doing it yourself is largely futile, magazine articles often simply confuse and contradict. Respect the training your Nutritionist has and let them help you out with the right plan to help you with real success.

8, Learn about Muscles and how they work, invest your time into learning their names, how they are grouped and how they work together. Biceps are connected with the Brachialis and if you neglect to train this part your growth will quickly stagnate.


Normally most articles would end with some type of plan, If you follow the steps above you will create your own plan that has a far better chance of success in the longer term. Truly invest into your goals and your chances are incredibly good at really getting ripped arms. Good luck and all the best with it!


For further reading,

Eugen Sandow, The Grecian Ideal,

Book – “The Power of Habit” Charles Duhigg,

Some basic Bicep excersizes, – Bicep Curl, Hammer Curl, Reverse Curl, Incline Curl, Rowing Machine, Pull Up, Weighted Pull Up.