Building Bigger Biceps — 4 science based tips that can maximize your results.

Four tips from scientific studies point the way to maximizing your gains if you are interested in increasing your arm size as efficiently as possible!

Photo by Karsten Winegeart on Unsplash

1 — Train your arms first.
While conventional workouts typically follow the larger muscles first, then smaller muscles, multiple studies have shown that muscles worked first get worked harder.
In particular, a study in Brazil compared having men train with arms first (biceps, triceps) vs arms last (bench press etc. first).

The results were quite clear. The group that trained their arms first grew their arm strength at nearly 2x the group that trained it last.

G2 group is the group that trained arms first. Both biceps and tricep strength increased at nearly 2x the arms last group (G1).

Thus, if you want to maximize your biceps, train them first in your workout, not last.

2 — Train with multiple angles:
While many exercise routines include dumbell curls and call it good, a study at the University of Tampa in 2019 showed that varying the joint angle of a biceps routine produced significantly more muscle activation based on EMG analysis even with volume held the same.