May 12, 2023 3 min read
If you are looking to increase your bicep strength and size, there are a variety of effective strategies that can help you achieve your goals. Bicep strength and size can be improved through different types of exercises, nutrition, and even the use of fitness equipment. This article will provide an overview of the different strategies that can be used to effectively increase bicep strength and size.Shop The Collection: Barbells
The most common type of exercise used to increase bicep strength and size is resistance training, which includes weight lifting and bodyweight exercises. Weight lifting is an excellent way to increase bicep size and strength because it allows you to use heavier weights than with bodyweight exercises. Examples of weight lifting exercises that target the biceps include barbell curls, dumbbell curls, hammer curls, chin ups, and pull ups. Bodyweight exercises such as push-ups and dips can also be used to increase bicep strength and size.Shop The Gear: CAP Barbell Olympic Chrome Bar, 6-ft, $135.99 USD
Another type of exercise that can be used to increase bicep strength and size is plyometric training. Plyometrics involve explosive, dynamic movements that help to increase muscle power and strength. Plyometric exercises for the biceps include medicine ball throws, clapping push-ups, and jump squats. These exercises should be done in short bursts with maximum effort and can be incorporated into your regular workout routine for best results.Shop The Collection: Barbells
In addition to exercises, proper nutrition is essential for increasing bicep strength and size. Eating a balanced diet that includes lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables is key for providing your body with the nutrients it needs to build muscle. Eating enough calories is also important, as the body needs fuel to build muscle. It is recommended to eat at least 2,000 calories per day if you are trying to increase muscle mass.Shop The Gear: CAP Barbell Standard Threaded Barbell, 6-ft, $45.99 USD
In addition to eating a balanced diet, taking supplements can also help to increase bicep strength and size. Protein powders, BCAA's (branched chain amino acids), and creatine are all popular supplements that can be taken to help build muscle. While supplements are not necessary, they can be beneficial for those who are looking to maximize their results.
In addition to exercises and nutrition, the use of fitness equipment can also be beneficial for increasing bicep strength and size. Resistance bands and free weights are both great options for targeting the biceps. Resistance bands are especially useful as they provide constant tension throughout the entire range of motion, making them ideal for isolation exercises. Free weights are also great for targeting the biceps, as they allow you to increase the amount of weight lifted as your strength increases.
Cables and pulleys are another type of fitness equipment that can be used to target the biceps. Cables and pulleys allow you to perform exercises such as cable curls and triceps pressdowns with adjustable resistance levels. This makes them perfect for progressively increasing the intensity of your workouts as you get stronger.
Increasing bicep strength and size is possible with the right combination of exercises, nutrition, and fitness equipment. Resistance training is the most effective way to target the biceps, but bodyweight exercises and plyometrics can also be used. Eating a balanced diet and taking supplements can help to maximize results, and fitness equipment such as resistance bands, free weights, cables and pulleys can be used to add variety to your workouts. By following these strategies, you can effectively increase your bicep strength and size.