How to Build Biceps: 4 Workout Programs

Big, muscular biceps with a clear peak are the dream of many athletes. When you hear "show your muscles," biceps are the first thing that comes to mind. Even if you don't compete on stage, you still need good biceps – what good is a big chest and wide back if you have skinny arms?

One of the biggest mistakes is overtraining the biceps. Athletes spend an hour per workout, doing set after set without any purpose. The choice of exercises, repetition schemes, training volume, exercise order, and rest intervals have a huge impact on the result.

The biceps consist of two muscles. The biceps brachii makes up most of the biceps, consisting of two heads that originate on the scapula. Its main functions are elbow flexion and forearm supination (outward rotation). The brachialis muscle originates on the humerus and attaches to the ulna; its main function is elbow flexion. Since it attaches to the ulna, which does not rotate, it is only involved in flexion, not supination.

For maximum results, proper technique is essential, and you should not lift too much weight to avoid risking your safety.