Building Bigger Biceps’

arnold schwarzeneggers big biceps
Now this is how to build bigger arms & biceps (after Jason Ferrugia ht HBFS). It is probably not enough to get the Schwarzenegger look, but it is at least a start

  • Do 2-5 sets of biceps and triceps exercises 2x per week, following a progressive overload program
  • Eat enough calories (and enough protein)
  • Start with heavy sets in the 8-10 rep range, and finish with 1-2 pump-sets in the 12-15 rep range
  • Train biceps and triceps together (eg biceps first, then rest, then triceps)
  • Keep rest periods low (ca 45sec)
  • Stretch biceps and triceps for 90sec each at the end of the workout (still pumped)

Good exercises are

  • Close grip chin ups
  • Parallel bar dips
  • Close grip bench presses
  • Barbell curls
  • Hammer curls
  • Towel curls
  • Dumbbell curls
  • Lockouts.
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3 thoughts on “Building Bigger Biceps’

  1. Pingback: How to build arms and biceps’ like Schwarzenegger | Thor Falk

  2. More than 500 calories should be consumed daily on top of the maintenance amount.
    While getting all your protein from high quality food sources would be
    ideal, it isn’t feasible for most people. A lot of MOST OF your results with any type of muscle building program will depend on your diet.

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