How to Get HUGE BICEPS Fast (3 EXERCISES FOR GUARANTEED GROWTH!!)

Want to know the secret to building HUGE biceps? Today I'm going to be explaining the MOST IMPORTANT training fundamentals and best exercises you need to be doing to grow bigger biceps fast.

The first fundamental we're going to talk about is the importance of training your biceps with a variety of stimuli. There are a few different ways you can approach this: training with high and low weights, targeting the muscle with different exercises, etc. The biggest mistake I see with guys who want to grow their biceps is that they strictly perform bicep curls. This is not an effective way to build well-rounded, big arms. And as far as how often you should workout, I always recommend 2-3 times per week. Give your body 48 hours rest in between your workouts, this allows your body to get the rest it needs to repair, recover, and grow.

The first exercise I recommend to anyone trying to grow their biceps is a supine grip chin-up. This exercise is going to require significant activation from both heads of the biceps making it a great exercise for growing big arms. Next up is the dumbbell hammer curl and hold. This is one of my favourites because it hits the outer head of the biceps which is responsible for giving the bicep that "raised" look. Plus, the killer hold at the end of the exercise is going to target the Brachialis. Last up, we've got the offset isolation curls. This one is unique because of the specific grip required on the dumbbells and we're going to make it extra challenging by incorporating a 2-3 second negative (the burn from this exercise is out of this world).

My last main tip for you guys is to ALWAYS track your exercises. I'm talking about everything from the sets and reps to any assistance you use (for example: using a resistance band to assist a chin-up exercise). I can't wait for you guys to put the tips and tricks to the test and be sure to leave a comment with any questions you may have.

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