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The Only Way to Get Big Biceps Somebody has probably told you that there’s no secret to getting big biceps, but they’re wrong. There are several little-known techniques that can help you build bigger arms than you ever thought possible, but only if you use them in combination with the right workout program and the right nutrition plan. Today, we’ll share the big secret to getting big biceps, along with some tips to get you started on your way to bigger arms! Less time at the gym One of the biggest mistakes guys make when they're trying to build big biceps is they spend hours and hours in their local gym, day after day, doing arm exercises that just aren't effective. Big biceps are built by lifting heavy weights, not light ones. It's just that simple. The best way to get big biceps is by lifting heavy weights in fewer sets with longer rest periods between each set; for example, 3 sets of 5 reps using a weight that you can only lift for about 6-8 reps in total. Stick with compound lifts like barbell rows, bench presses and deadlifts instead of isolating exercises like cable curls and hammer curls. More rest between sets Unless you are already accustomed to weight training, aim for at least a minute of rest between each set. Beginners may see results with just 30 seconds of rest, but everyone else should wait at least one minute between sets. This allows your muscles time to recharge so that you can give it 100% on each set. Just be sure not to take too much time off between sets because resting too long can actually have negative effects and make it harder for you to push through your workouts. Building muscle isn’t an overnight process—it takes months and even years of proper weight training! Patience is key here. Give yourself at least four weeks before checking out whether or not your efforts are paying off. If you don’t notice any changes after six weeks, consider talking to a personal trainer about other options. You may need more help than what online guides can offer. At worst, you might need to switch up your routine entirely. Don’t get discouraged! Keep pushing forward. It will pay off in the end. Training with intensity Every day, you’ll walk past numerous people working out in their garages. Most of them are training hard, but they’re not growing much because they don’t know how to train with intensity. The number one factor in determining your results is how hard you work out. Workout harder and see faster results! If you aren’t giving it everything you have during every set, then there’s no way that you can get big biceps. Remember that your goal isn’t just to make it through a workout; it's to crush each set and grow bigger biceps as a result. If a set isn't challenging enough, push yourself through it by adding weight or performing more reps until failure. With each exercise, choose an amount of weight that allows for 8-12 reps when performed at maximum effort. Make sure every rep counts! Take a break from curls To get big biceps, you need to train them twice per week. Make sure you have at least 48 hours of rest between each session. Your first workout should be heavy on compound movements such as bent-over rows and deadlifts. These exercises will put a huge amount of stress on your back—you don't want that compounded by shoulder injuries. You can also include cable pulldowns and chin-ups using an underhand grip. Afterward, spend 20 minutes doing lighter sets of bicep curls with less weight; if you're trying to add mass, it's best not to fatigue your biceps before hitting them again later in the week. The second time around, focus on more isolation moves like hammer curls and concentration curls. If you're training for strength or power, use heavier weights for fewer reps (3–5) while focusing on form. If you're training for size, use lighter weights for higher reps (8–12). Regardless of which goal you're after, make sure to take plenty of rest days.