Biceps serve as a very visible muscle group. Thus, many men like to focus on this area. Biceps don’t just help fill out your favorite T-shirt, however. These muscles also serve an important purpose in providing strength and stability to day-to-day movements such as lifting and pulling. If you’re trying to build bigger, stronger biceps, protein and creatine supplementation can help you get the results you want.
Take 5 g of creatine four times a day — 20 g of creatine a day — for five days immediately before you start your biceps workout routine. This is known as “loading,” and jump-starts your system by pumping it full of this muscle-enhancing organic acid.
Reduce your creatine intake on the sixth day of your creatine regimen. Take 2 g to 5 g of creatine once a day.
Complete resistance-based biceps exercise training, working your biceps every 24 to 48 hours to allow proper resting time for your muscle fibers to rebuild and grow. The best exercise for bigger biceps is pull-ups on a pull-up bar, “Men’s Fitness” magazine reports.
Drink whey protein within 30 minutes of completing your biceps training. Consume 0.8 g of whey for every pound you weigh. Unlike other forms of protein, such as whole foods, whey protein is digested and absorbed quickly, and also provides important muscle-enhancing substances such as branched chain amino acids.
Get lots of sleep, aiming for eight hours a night. While creatine and protein supplementation can enhance your muscle growth, poor sleep habits can reduce your results because your brain releases growth hormones, critical for muscle development, during your deep sleep cycles.
Creatine can cause dehydration, because it affects muscle size in part by causing your muscles to absorb more water, thus increasing your holistic water needs. Drink at least eight glasses of water a day to avoid dehydration.
Your body assimilates creatine faster when you take it with simple carbohydrates. Thus, many creatine supplements come with a small amount of sugar or a sugar coating on the pill. If yours does not, enhance your creatine absorption by taking this supplement with fruit juice.
Other exercises that are great for building biceps include biceps curls using dumbbells or barbells. When using free weights, choose weights that are heavy enough that you cannot do more than two sets of 10 to 12 repetitions each.
Things You’ll Need
Creatine pills or powder
Barbells and dumbbells
Tips: Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm’s length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight.
Tips: With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.
Overhead Cable Curl
Tips: Attach the stirrup attachment to two overhead cable pulleys. Stand between them and grasp the handles with an underhand grip. Hold your arms straight out to your sides so your body is forming a “T” and put your hands at about the same height as your head. With your elbows staying in the same place, curl your hands toward your shoulders. Your elbows should not go up or down, and they should not go forward! Squeeze for a moment and return to the starting position.