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How to Increase Bicep Size and Strength with Resistance Training

September 16, 2023 3 min read

How to Increase Bicep Size and Strength with Resistance Training

Introducing Resistance Training

When it comes to building muscle, there are several different types of exercises that you can use to get the job done. One of the most effective and popular methods of training is using resistance training, which has been shown to be the best way to increase both muscle size and strength. Resistance training uses weights or other forms of resistance to challenge your muscles, forcing them to work harder than they would if you were just using your own bodyweight.

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A well-rounded routine should include exercises that target all major muscle groups, including the biceps. To effectively build bigger and stronger biceps, you need to incorporate a variety of exercises into your routine. This article will explore some of the best exercises for increasing bicep size and strength with resistance training.

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The Benefits of Resistance Training

Before we dive into the specific exercises that will help you increase the size and strength of your biceps, let’s take a look at why resistance training is so effective for getting results. First, when you lift weights, you are creating microtears in your muscles. Your body then repairs those tears, resulting in stronger and bigger muscles. Second, since you are working against a resistance, your muscles must work harder to complete the exercise, meaning that you are getting more out of each rep. Finally, when you use weights, you can easily adjust the weight and reps to suit your individual needs.

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Exercises to Increase Bicep Size and Strength

Now that we’ve discussed the benefits of resistance training, let’s talk about the best exercises to use when trying to increase bicep size and strength. The following exercises are all excellent choices:

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  • Bicep Curls - This classic exercise is a great way to isolate the biceps and really make them work. You can use dumbbells, barbells, or even cables for this one.
  • Chin-Ups - Not only do chin-ups target the biceps, but they also work other upper body muscles as well, making them a great all-around exercise.
  • Hammer Curls - Hammer curls are similar to regular bicep curls, except that your palms should be facing each other instead of up. This variation helps to work the biceps in a slightly different manner.
  • Cable Rows - Cable rows are an excellent exercise for targeting the biceps, and they offer the added benefit of engaging your back muscles as well.
  • Incline Bench Curls - If you want to put extra emphasis on the top of your biceps, then incline bench curls are perfect. Just lie down on an incline bench and perform your curls.

Aside from these specific exercises, there are plenty of other ways to work your biceps. No matter which exercises you choose, make sure that you are using proper form and focusing on the contraction of the muscle. It is also important to keep your workouts varied and challenging, as this will ensure that you continue to make progress.

Tips for Building Bigger Biceps

Building bigger biceps isn’t just about doing the right exercises; it’s also about having the right mindset. Here are a few tips that will help you get the most out of your workouts:

  • Focus on Form - Make sure that you are using correct form on all of your exercises. This will help to ensure that you are getting the most out of each rep and avoiding any injuries.
  • Eat Right - Diet plays an essential role in building muscle. Make sure that you are eating enough protein and healthy fats, as these are essential for muscle growth.
  • Be Consistent - To see consistent gains, you need to make sure that you are sticking to your workouts. You should aim to train at least three times per week.
  • Mix Things Up - While consistency is key, it’s also important to mix things up every now and then. Try introducing new exercises or changing up your reps and sets.

If you are looking to increase the size and strength of your biceps, then resistance training is the way to go. By incorporating a few key exercises into your routine, you can target your biceps and see real results. Just remember to focus on form, eat right, stay consistent, and mix things up every now and then.