How to get jacked biceps?

Author: Prof. Lowell Hayes  |  Last update: Wednesday, September 3, 2025

We've put together a list of the very best bicep exercises – that aren't your standard dumbbell bicep curl.
  1. Concentration Curls (short head)
  2. Hammer Curls (long head)
  3. EZ Bar Curls (long / short head depending on grip)
  4. Preacher Curl (short head)
  5. Single Arm High Cable Bicep Curl (short head)

How to get big biceps fast?

To get bigger biceps, start by doing biceps-specific exercises like dumbbell curls, concentration curls, and chin-ups to build muscle. Next, build the muscles that surround your biceps by incorporating pectoral fly exercises, push-ups, and daily stretching into your exercise routine.

Are biceps hard to build?

Biceps are NOT ``hard to grow'', quite simply, they're among the smaller muscles, which means that they have a small potential for growth, which means that if you expect to have biceps the size of chesticles you'll be sorely disappointed for the rest of your life.

How to increase 1 inch biceps in 1 week?

Use The 5/20 Method to Add Inches to Your Arms
  1. Dumbbell Curls x 10. Chin-ups dispatched, grab your bells and stand tall holding them at your sides (A). ...
  2. Hammer Curl x 15. ...
  3. Single Dumbbell Bicep Curl x 20. ...
  4. Tricep Extensions x 5. ...
  5. Dips x 10. ...
  6. Close-Grip Press-Ups x 15. ...
  7. Tricep Press Down x 20.

Are 15 inch arms big?

Now, 15 inches might sound like a magic number, but remember, it looks different for everyone. Factors like height, weight, and overall body composition play a big role in how those 15 inches appear. For some, 15 inch arms might be the pinnacle of their fitness journey, while for others, it might be a stepping stone.

5 Steps to Get Bigger Arms in 30 Days

What is the 5 10 20 method?

Years ago I developed a rep scheme for super sets known as the 5/10/20 method. In it's simplest form, this is a 3 exercise superset for a single muscle group where you do 5 reps of the first exercise, 10 of the second, then finish up with 20 reps on the final exercise.

Are high reps better for biceps?

High rep training is a great way to build bigger biceps.

What is the easiest muscle to grow?

Here are three specific examples of muscles considered the easiest to build.
  • Biceps and Triceps. The biceps and triceps are the main muscles in your upper arm, with the triceps being the arm's largest muscle. ...
  • Latissimus Dorsi. ...
  • Quadriceps. ...
  • Calves and Forearms. ...
  • Abdominal Muscles. ...
  • Hamstrings.

Do pull ups work biceps?

Pull ups and chin ups are a multi-joint movement, meaning that they engage multiple muscle groups (lats, biceps, shoulders, and upper back). They promote overall upper body muscle development and can lead to some serious strength gains.

Is 20 sets of biceps too much?

Referring to a more recent systematic review, it found: The best hypertrophy results came from 30-40 sets per muscle per week. A minimum effective dose of 4 sets per muscle group per week. Somewhere around 10-20 sets per week still delivered good hypertrophy results.

What is a respectable bicep size?

The average bicep size is around 13–14 inches for young adult males with big biceps measuring 15+ inches. That said, some professional bodybuilders' biceps have reached 20+ inches. Therefore, with regimented training and nutrition, 18-inch arms are achievable.

What is the king of all bicep exercises?

Nippard crowned Bayesian cable curls king of biceps exercises; preacher curls a close second! Though the biceps are small muscles that flex the arm, when well-developed, they command a visual prominence comparable to much larger muscles, which requires proper training.

Do pushups work the biceps?

Do Push Ups Work Biceps? Whilst the biceps help to stabilize the shoulder and elbow joints during the lowering phase of a push up, they don't directly work the biceps. If your goal is to build your biceps, you'd be better off focusing on bicep isolation exercises such as bicep curls, hammer curls, or chin ups.

What diet is best for muscle gain?

Best foods to build muscle
  1. Eggs. Eggs have been called the perfect protein. ...
  2. Greek yogurt. Thick and creamy, Greek yogurt is a high-quality protein source. ...
  3. Oatmeal. A balanced diet to help build muscle isn't all about protein. ...
  4. Almonds. Almonds are small but mighty. ...
  5. Edamame. ...
  6. Pumpkin seeds. ...
  7. Quinoa. ...
  8. Salmon.

How to get huge pecs?

The first step to increasing the size of your pecs is to focus on chest exercises. Chest exercises are essential for building muscle mass and increasing the size of your pecs. Examples of chest exercises include bench press, push ups, chest fly, and chest press.

At what age is it hard to build muscle?

Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.

What muscle is hardest to grow?

The lats tend to be one of the hardest muscles to develop.

Why can't I grow my traps?

Your traps might not be growing due to a few possible causes – all of which are common if you have little experience in weightlifting. You might not be stressing them enough with the right lifts to see increased muscle mass. That means you might not be using the best exercises for trap growth.

Should you lift heavy for biceps?

Because the bicep muscles are proportionately small, at least in relation to your chest and back, you should always use a weight that allows you to flex and release with isolation (meaning that no other muscle is involved), but heavy enough to cause fatigue at the end of the set.

How many reps a day to build biceps?

For most types of biceps exercises, however, the whole 5-30 rep range is highly effective. When constructing a weekly training plan, it's probably a good idea to train the heavy ranges before the lighter ranges. Because both types of training cause fatigue, they all interfere with each other to some extent.

How to gain 1 inch on your arms?

The Exercises
  1. Close grip bench press.
  2. Standing barbell curl (straight bar)
  3. Reverse grip triceps push-downs.
  4. Alternate dumbbell curl (seated)
  5. Vertical dips on parallel bars.

What is the 12330 method?

The 12-3-30 workout was made popular by Lauren Giraldo, a lifestyle social media influencer. The idea is to walk on a treadmill that is set to an incline of 12.0, at a speed of 3.0 mile per hour, for 30 minutes. She credits her 30 pound weight loss to doing this workout five times per week.

What is the 70 20 10 training strategy?

The 40-year-old model suggests that people should acquire 70% of new knowledge from on-the-job experiences; 20% from interacting with peers; and 10% from formal education—like classroom and Zoom lectures.

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