As men age, building muscle becomes increasingly challenging due to changes in hormone levels, recovery capacity, and metabolic rate. However, this does not mean you cannot achieve significant gains in your biceps if you are over 35. In fact, with a strategic approach backed by science, you can make impressive progress. Here, we explore five evidence-based hacks that can help you grow bigger biceps faster, regardless of your age.
1. Prioritise Compound Movements with Bicep Engagement
The Science Behind Compound Movements
Compound exercises, which involve multiple muscle groups and joints, should be the foundation of any muscle-building regimen. These exercises, such as chin-ups and rows, are particularly effective for biceps growth as they engage the biceps indirectly while also targeting larger muscle groups like the back.
A study published in the Journal of Strength and Conditioning Research found that compound exercises lead to greater overall muscle activation and hormonal responses compared to isolation exercises alone (Schwanbeck et al., 2009). The biceps are stimulated during pulling movements, which recruit a larger number of motor units, thus enhancing hypertrophy.
Practical Application
Incorporate exercises like chin-ups, bent-over rows, and lat pulldowns into your workout routine. To maximise bicep activation:
- Perform chin-ups with a supinated (underhand) grip, which shifts more emphasis onto the biceps.
- Use a controlled tempo, especially during the eccentric (lowering) phase, as this has been shown to increase muscle damage and promote growth.
- Gradually increase the load as your strength improves to continue challenging the biceps.
2. Utilise Progressive Overload with Periodisation
The Science Behind Progressive Overload
Progressive overload, the gradual increase of stress placed on the body during training, is essential for muscle growth. Without consistently challenging your muscles, they will adapt, and growth will stagnate. A study in Sports Medicine confirms that progressive overload is a fundamental principle for hypertrophy and strength gains (Kraemer et al., 2002).
As men age, recovery times may increase, making periodisation—a structured variation of training intensity and volume—important. Periodisation allows you to balance periods of high intensity with recovery phases, optimising muscle growth while reducing the risk of injury.
Practical Application
Structure your bicep workouts to include:
- Hypertrophy phases (4-8 weeks): Focus on higher volume with moderate weights (8-12 reps per set) and shorter rest intervals (60-90 seconds).
- Strength phases (2-4 weeks): Lower the volume but increase the load (4-6 reps per set) with longer rest intervals (2-3 minutes).
- Deload weeks: Every 4-6 weeks, incorporate a lighter week with reduced volume to allow full recovery and prepare for the next phase of heavy training.
3. Incorporate Blood Flow Restriction (BFR) Training
The Science Behind BFR Training
Blood flow restriction (BFR) training is a method that involves performing exercises with reduced blood flow to the muscles by using a cuff or band around the limbs. This technique allows you to use lighter weights while still achieving significant muscle hypertrophy. Research published in the Journal of Applied Physiology shows that BFR can enhance muscle growth by increasing muscle protein synthesis and growth hormone release, even with low loads (Takarada et al., 2000).
Practical Application
To incorporate BFR training for your biceps:
- Use BFR bands or cuffs and apply them around your upper arms, ensuring they are tight enough to restrict blood flow but not so tight that they cause discomfort or numbness.
- Perform exercises such as bicep curls or hammer curls with light weights (20-30% of your 1RM).
- Aim for 3-4 sets of 15-30 reps with 30-second rest intervals between sets.
- BFR training can be used as a finisher after your regular bicep workout to maximise muscle pump and growth.
4. Focus on the Eccentric Phase of the Lift
The Science Behind Eccentric Training
The eccentric phase of a lift—when the muscle lengthens under tension—is crucial for muscle growth. Eccentric contractions generate more force than concentric contractions (when the muscle shortens), leading to greater muscle damage and, consequently, more hypertrophy. A study in the European Journal of Applied Physiology found that eccentric training induces more significant increases in muscle strength and size compared to concentric training alone (Roig et al., 2009).
Practical Application
To maximise bicep growth through eccentric training:
- Incorporate eccentric-focused exercises such as negative curls, where you lift the weight with both arms and slowly lower it with one.
- Emphasise the lowering phase of each rep, taking 3-5 seconds to fully extend the arm.
- Use a weight that is 10-20% heavier than your typical lifting weight, and perform fewer reps (4-6) due to the increased load on the muscle.
- Combine eccentric-focused exercises with traditional lifting to fully engage the muscle fibres and promote growth.
5. Optimise Recovery and Nutrition
The Science Behind Recovery and Nutrition
Recovery is just as important as the workout itself, especially as you age. Muscle protein synthesis, which is essential for muscle growth, occurs during the recovery phase. A study in Medicine & Science in Sports & Exercise underscores the importance of adequate rest and nutrition for optimal muscle recovery and growth, particularly for older adults (Phillips et al., 2009).
Protein intake is critical for muscle repair and growth. The American Journal of Clinical Nutrition recommends that older adults consume higher protein levels (1.2-2.0 g/kg of body weight per day) to support muscle maintenance and growth (Paddon-Jones & Rasmussen, 2009).
Practical Application
To optimise recovery and nutrition for bicep growth:
- Sleep: Aim for 7-9 hours of quality sleep each night. Sleep is essential for muscle recovery and hormone production, including testosterone and growth hormone.
- Hydration: Stay well-hydrated, as even mild dehydration can impair muscle recovery and performance.
- Protein intake: Consume high-quality protein sources (lean meats, dairy, eggs, or plant-based proteins) throughout the day, particularly post-workout.
- Supplementation: Consider supplements such as whey protein, creatine, and branched-chain amino acids (BCAAs) to support muscle recovery and growth.
- Active recovery: Engage in light activities such as walking or swimming on rest days to promote blood circulation and aid muscle recovery.
Key Takeaways
| Hack | Key Points |
|---|---|
| Prioritise Compound Movements | Incorporate chin-ups, rows, and lat pulldowns to engage biceps while targeting larger muscle groups. Use a controlled tempo and gradually increase the load. |
| Utilise Progressive Overload | Structure workouts with phases of hypertrophy and strength training, incorporating deload weeks for optimal recovery and growth. |
| Incorporate BFR Training | Use light weights with blood flow restriction to enhance muscle growth. Perform high-rep sets as a finisher after regular bicep workouts. |
| Focus on Eccentric Phase | Emphasise the lowering phase of lifts to maximise muscle damage and growth. Incorporate eccentric-focused exercises like negative curls. |
| Optimise Recovery and Nutrition | Ensure adequate sleep, hydration, and protein intake. Consider supplementation and active recovery to support muscle repair and growth. |
Bibliography
Kraemer, W.J., Adams, K., Cafarelli, E., Dudley, G.A., Dooly, C., Feigenbaum, M.S., Fleck, S.J., Franklin, B., Fry, A.C., Hoffman, J.R. and Newton, R.U., 2002. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 34(2), pp.364-380.
Paddon-Jones, D. and Rasmussen, B.B., 2009. Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition & Metabolic Care, 12(1), pp.86-90.
Phillips, S.M., Tang, J.E. and Moore, D.R., 2009. The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. American Journal of Clinical Nutrition, 89(5), pp.1228S-1233S.
Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B. and Reid, W.D., 2009. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British Journal of Sports Medicine, 43(8), pp.556-568.
Schwanbeck, S., Chilibeck, P.D. and Binsted, G., 2009. A comparison of free weight squat to Smith machine squat using electromyography. Journal of Strength and Conditioning Research, 23(9), pp.2588-2591.
Takarada, Y., Nakamura, Y., Aruga, S., Onda, T., Miyazaki, S. and Ishii, N., 2000. Rapid increase in plasma growth hormone after low-intensity resistance exercise with vascular occlusion. Journal of Applied Physiology, 88(1), pp.61-65.
