What can I do to increase the size of my biceps?

Question

I want to increase the size of my arm muscles without spending a fortune at gyms - what routines/exercises can I do at home to do this?

Answer 1

paint tins lift up and down like weights everyday.

Answer 2

You've gotten some informative answers. I just want to add emphasis to a couple of things and add a litttle bit. First I agree that to build bulk, you should be using heavier weights and doing a smaller number of reps in each set. I don't agree with the "seeing spots" test of how effective your lift has been. Also when you are lifting to fatigue, have a spotter working with you. Next, I agree with assuring that your protein intake is adequate during an active growth phase... that means about 1 g per pound of body weight per day. And finally, if your goal is actually enlarging your upper arms (rather than just your biceps) make sure you are working your triceps adequately since they actually provide 2/3 of the upper arm girth. Aloha

Answer 3

Take whey protein shakes,do arm curl with a bar,very heavy,3 sets of 10,rest two days between each routine,eat high calories meals.

Answer 4

theres a bicep training programme on www.netfit.co.uk also eat loads. Eat as much as you can, you need lots of calories and protein to build muscle. Imagine this as an analogy, you are trying to build a house, your training regime is your blueprint and your food is your bricks, you need lots of bricks to build a house.

Best of luck!

Answer 5

3 sets of ten bicep curls on whatever free weight you can handle
3 sets of ten military
3 sets of ten rows
this is a workout we use for track - I'm not making this up.

Answer 6

curls for the front of the arm(biceps)
push-up for the back (triceps)

Answer 7

do pushups. get dumbbells and do bicep curls with the weight

Answer 8

use voodoo to shrink every other part of your body except your biceps

Answer 9

Get hand weights and do curls and pushups and situps.

Answer 10

Use foam padding