Building Bigger Biceps: The Not So Secret Method

The one question I get asked most in the gym is how I built my biceps. A set of nicely peaked biceps is great to possess at the poolside or in a well-fitted T-shirt. They are one of the sole aims of most who have ever picked up a dumbbell but are still frustrated by the lack of progress.

Let me cut to the chase: My advice is going to sound like pure crap. You’re not going to be impressed or surprised by some hack, secret, or never-before-seen technique from an Eastern European country. Just warning you.

The not-so-secret secret

My biceps results were the direct and indirect result of a series of obsessively consistent protocols of pull-ups.

In short, I performed 15 (yes fifteen) sets of different styles of pull-ups three times per week. My back-building program consisted of three types of pull-ups:

Wide grip behind the head pull-up: 5 sets
Wide grip front of the head pull-up: 5 sets
Close grip pull-up: 5 sets

Each set is taken to muscular failure. I often tried to reach 10 to 12 per set but would inevitably have to settle for six to eight reps near the end.

Afterward, I would finish my back workout with barbell and cable rows.

Why this will build bigger biceps

Think about this with common sense. Performing 45 sets of pull-ups per week will do something to your biceps–they have no choice but to adapt. Hauling your entire body up to a bar will take some serious stress and is far more challenging than cheating up a few sets of heavy rows.

Additionally, the pull-up is a fundamental exercise. Soldiers in basic training and advanced combat training do similar protocols and they are some of the most functional individuals around.

The point is that the pull-up is both functional and effective for building real-life muscle and strength. It’s unmatched in what it can do for your physique.

And on the issue of overtraining? Don’t worry, you’ll adapt.

How this can work for your biceps

Now, it’s a bit overwhelming to adopt a 45-set pull-up program off the bat. You’ll most likely have to coax your way into something that will fit your tolerance and schedule. Not everyone has the time that 16-year-old me had, but you can still fit a good routine into your week.

Start with incorporating more pull-ups into your current back routine., Even if it’s just once per week right now, start doing more pull-ups. A great trick is to pick a number like 30 and aim to complete a total of 30 reps per pull-up session. No matter how many sets it takes to reach 30, make sure to get all your reps in.

Additionally, when starting, use a grip you are most comfortable with. Normally this is a narrow, parallel grip (palms facing each other). The goal is to get used to doing more. That’s it. Your body will adapt.

Next, start training your back twice per week. Five sets twice per week is a good place to start. Once you are able to complete all 30 reps in around three sets, add another grip such as a wide grip. Keep adding every few weeks little by little until you’re hitting around a total of 50 reps twice per week.

Finish your back training with a row or two and go home and recover.

What about biceps curls?

What about curls for your biceps? Yes, they have their place but think of them as more of a finisher than a main body part workout. Finish each back session with simple moves like a barbell and/or dumbbell curls. Do just two basic curl exercises for three or four sets of each. That’s it.

No matter what you’ve heard or read, do not complicate your direct biceps training. Leave most of the stress on your biceps to pull-ups. Stop with all the preacher bench curls, cable curls, and other specific angles. Arnold once said that you can’t carve a pebble. You need to build that huge piece of granite first. The goal is to build meat onto your arms first.

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Give the above or a version of it a try. I can guarantee you’ll get stronger, more functional, and build some serious biceps mass.

Let me know how you do.