Does this sound familiar? You go to the gym and find yourself in the free weight or Power House section mesmerized by the Hulk Hogans and Steve Austins who are working out. Then you turn around and either walk out feeling like Gilligan or Screech, because you don’t think you can build any muscle strength. Or, you complete your workout lifting as much weight as you can only to find that you have no more bicep strength today than when you first began lifting. 

It is difficult to know that you put so much work into trying to build bicep strength and yet don’t see any results from your efforts.  And sometimes it’s a worse feeling to think that you’d never be able to build your biceps so what’s the point anyway. 

 Well I’ve got some good news for you. In fact, it might even be great if building bicep strength means a lot to you. You CAN build bigger bicep muscles and get stronger. Plus, you can do it all naturally without the use of harmful supplements.

 To build bicep strength you do need to be committed to working hard and being consistent. Muscle grows when you apply the “overload” principle. That will be what happens when you lift 75% – 85% of your maximum rep weight on a constant basis.  Your exercise routine should consist of lifting 3 to 4 sets of 3 to 8 reps each. Be sure to start with a warm-up set at about 50% of your max doing 10 reps.

Rest between lifts between 1 to 5 minutes depending on how heavy you go. Too short a time and you won’t make the right number of reps for your next set and going too long gives your muscles too much of a break in between the exercises. 

Rest is also needed between workouts. Give yourself one or two days rest before working the same muscle group. This helps the muscle repair and grow.   

 You can perform compound exercises, which means multiple muscle groups are involved, and still work the biceps effectively. You could also isolate the bicep muscle by doing specific exercises like the bicep curl…but truthfully, it isn’t necessary. 

 A secret ingredient to building bicep strength is…using proper form/technique. That includes:

 ·         Using full range of motion – don’t partially flex and extend

·         Proper Breathing – exhale and inhale at the time of the lift

·         Slow controlled moves – quick, pause, slow, thru full release…pause, repeat

·         Proper warm-up, stretch, and cool down - get heart pumping & blood flowing.  Gradually slow down bringing heart rate to norm. ALWAYS PERFORM PROPER STRETCHING BEFORE LIFTING.

·         Use proper safety measures – spotter, weight belt, replace equipment, etc

 Nutrition is another big key if you want to build bicep strength. Guys should add about 300 to 400 calories consisting of complex carbs to their daily caloric intake. Overloading on protein is not necessary. The most protein the body can use, even for non-competitive body builders, the most protein the body can use is 1.5 kg per pound of body weight. Anything beyond that is stored as fat or leaves the body as waste.

To build bicep strength, here are some of the rules of thumb to get you there.

I was a skinny guy with absolutely no muscle, but I gained over 40 pounds of muscle bulk in less than 6 months. I did it using some of the information listed above. The rest of the details can be found here. Of course this technique is for people who are serious about adding some real muscle bulk to their bodies. Here is the link again to build muscle bulk. Good luck in your training!

How To Instantly Increase Your Strength and Build Muscle