Add these training hacks into your life.
1. Progressive Overload is Non-Negotiable
The foundation of muscle growth lies in progressive overload—the principle of gradually increasing the stress placed on the muscles over time. Research indicates that increasing resistance leads to greater hypertrophy as muscle fibres are forced to adapt to heavier loads (Schoenfeld, 2010).
To build impressive biceps, you must consistently add weight, increase reps, or improve time under tension.
A study by Dankel et al. (2017) compared different loading schemes and found that muscle growth occurs effectively at a variety of rep ranges, provided sets are taken close to failure. This means both heavy weight with low reps (3–6) and moderate weight with higher reps (8–12) can lead to biceps hypertrophy.
Actionable Tip: Track your lifts and aim to increase resistance or reps every few weeks. If you hit a plateau, vary your approach by incorporating drop sets, eccentric-focused reps, or isometric holds.
2. Exercise Selection Matters More Than You Think
While any curling motion will work the biceps, research highlights that different exercises activate the muscle fibres to varying degrees. A study by Pinto et al. (2013) using electromyography (EMG) found that the concentration curl elicited the highest peak activation in the biceps brachii, followed closely by the incline dumbbell curl and the standard barbell curl.
Additionally, the long head of the biceps (which contributes to the biceps’ peak) is more engaged in exercises where the arms are behind the torso, such as incline dumbbell curls (Oliveira et al., 2009). Meanwhile, the short head is more activated in preacher curls and wide-grip barbell curls.
Actionable Tip: Incorporate a mix of movements to target different aspects of the biceps. Use incline curls for peak, preacher curls for thickness, and hammer curls to develop the brachialis, which adds to overall arm size.
3. Time Under Tension Maximises Growth
Time under tension (TUT) refers to the duration a muscle is under strain during a set. Research by Burd et al. (2012) showed that longer eccentric (lowering) phases increase muscle protein synthesis significantly. Another study by Schoenfeld et al. (2015) confirmed that slower reps with controlled eccentric movements contribute to greater muscle growth compared to fast, uncontrolled reps.
A common mistake many lifters make is using momentum to lift weights rather than focusing on controlled movement. By extending the eccentric phase of a biceps curl to at least 3–4 seconds, you create more mechanical tension, one of the primary drivers of hypertrophy.
Actionable Tip: Implement slow negatives in your biceps training. Lower the weight in a controlled manner for at least three seconds while keeping tension on the muscle. Use a lighter weight if necessary to maintain form.
4. Frequency and Volume Must Be Optimised
Training frequency plays a crucial role in muscle hypertrophy. Studies indicate that training a muscle twice per week is superior for muscle growth compared to training it only once per week (Schoenfeld et al., 2016). For biceps, this means spreading volume across multiple sessions rather than cramming everything into one workout.
Regarding volume, a meta-analysis by Schoenfeld et al. (2017) found that training a muscle with 10–20 sets per week leads to optimal hypertrophy. However, more is not always better, as excessive volume without adequate recovery can lead to overtraining and stagnation.
Actionable Tip: Train biceps at least twice per week, ensuring total weekly volume falls within the 10–20 set range. Avoid excessive junk volume by focusing on high-quality reps and progressive overload.
5. Nutrition and Recovery Cannot Be Overlooked
No matter how well you train, your biceps will not grow without proper nutrition and recovery. Protein intake is critical, with research showing that consuming 1.6–2.2g of protein per kg of body weight optimises muscle protein synthesis (Morton et al., 2018). Additionally, consuming a protein-rich meal post-workout enhances recovery and growth (Tipton et al., 2001).
Source: Jez Timms on UnsplashSleep is another non-negotiable factor. A study by Dattilo et al. (2011) highlighted that inadequate sleep reduces muscle protein synthesis and increases muscle breakdown. Poor sleep also disrupts anabolic hormones like testosterone and growth hormone, both essential for muscle hypertrophy.
Actionable Tip: Ensure you get at least 7–9 hours of sleep per night and consume protein-rich meals throughout the day. Consider whey protein or casein before bed to sustain overnight muscle protein synthesis.
Key Takeaways
| Secret | Explanation |
|---|---|
| Progressive Overload | Gradually increasing resistance ensures consistent biceps growth. |
| Exercise Selection | Different exercises target various parts of the biceps for complete development. |
| Time Under Tension | Slow, controlled reps, especially on the eccentric phase, enhance hypertrophy. |
| Frequency & Volume | Training biceps twice per week with 10–20 weekly sets maximises growth. |
| Nutrition & Recovery | Protein intake, sleep, and recovery are critical for optimal muscle building. |
Bibliography
- Burd, N.A., Andrews, R.J., West, D.W.D., Little, J.P., Cochran, A.J., Hector, A.J., Cashaback, J.G., Gibala, M.J., Potvin, J.R. and Phillips, S.M. (2012). ‘Elevated muscle protein synthesis after resistance exercise occurs independently of increased net muscle protein balance’. The Journal of Physiology, 590(19), pp. 4797-4808.
- Dankel, S.J., Mattocks, K.T., Jessee, M.B., Buckner, S.L., Mouser, J.G., Counts, B.R., Laurentino, G.C., Loenneke, J.P. (2017). ‘Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy?’. Sports Medicine, 47(5), pp. 807-818.
- Dattilo, M., Antunes, H.K.M., Medeiros, A., Mônico-Neto, M., Souza, H.S., Tufik, S., and de Mello, M.T. (2011). ‘Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis’. Medical Hypotheses, 77(2), pp. 220-222.
- Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C., and Phillips, S.M. (2018). ‘A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults’. British Journal of Sports Medicine, 52(6), pp. 376-384.
- Oliveira, L.F., Matta, T.T., Alves, D.S., Garcia, M.A. and Vieira, T.M. (2009). ‘Electromyographic analysis of biceps brachii during different elbow joint angles’. Brazilian Journal of Medical and Biological Research, 42(2), pp. 191-196.
- Pinto, R.S., Souza, N.Z., Vieira, A., Brown, L.E., Bottaro, M. (2013). ‘Electromyographic Analysis of the Biceps Brachii Muscle During Preacher Curl and Incline Dumbbell Curl Exercises’. Journal of Sports Science & Medicine, 12(4), pp. 741-745.
- Schoenfeld, B.J. (2010). ‘The mechanisms of muscle hypertrophy and their application to resistance training’. Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
- Schoenfeld, B.J., Ogborn, D., and Krieger, J.W. (2016). ‘Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis’. Sports Medicine, 46(11), pp. 1689-1697.
- Tipton, K.D., Elliott, T.A., Cree, M.G., Wolf, S.E., Sanford, A.P., Wolfe, R.R. (2001). ‘Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise’. Medicine & Science in Sports & Exercise, 36(12), pp. 2073-2081.
