How To Get Huge Biceps

So you want 24 inch pythons of your own?  Well that might not be possible for most of us without HGH or steroids (even the Immortal Hulk Hogan needed them in addition to his vitamins), but you can achieve bulging bi’s with some heavy lifting in the weight room.  As someone that has peaked out at 19” and 3×8 of 65 lb regular dumbell curls, here’s what I recommend.

First, you’ve got to start off with what you have.  If you can’t rep out the 30 lb dumbells yet, you can’t do it.  That’s fine – everybody starts somewhere.  So you’ll start with 3×10 dumbell curls as a means to find out where you’re at.  You want to pick a weight that is very challenging to complete the first 10 reps and that you can barely complete your second set with.  Your third set should be a failure with you having to drop the weights before picking them up to finish off the set.

Whatever that weight is, that’s your base weight.  Every curl day for the next 6 weeks, you’ll begin with dumbell curls and build off your first base weight.  For example, in your second curl day you’ll probably be at the same weight but by your third day you’ll want to add another 5 lbs on each dumbell.  You’re probably not ready to handle this weight, but that’s the idea.

Pushing yourself on curls is the foundation to building bigger bi’s.  You should constantly be reaching failure on your curl exercises and having to complete them after a rest on the third set and possibly even second set.  Apply this philosophy of third set failure and exhaustion on all of your curl exercises.  One caveat is to always accept a failed set before you cheat on your form.

Next blog we will continue the bigger bicep discussion with different types of exercises that build the height and circumference of your bicep.

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