How to Gain an Inch on Your Biceps

If you’re looking to get bigger arms, you may think it takes fancy machines, or an expensive personal trainer, or an expensive supplement program. None of these things are required, however—you just need to follow this step-by-step guide on how to gain an inch on your biceps! Start with an arm workout that gradually increases in intensity and volume over the course of three weeks, then make sure you’re eating enough food to fuel your workouts and recover from them. With patience and perseverance, you can gain an inch on your biceps with this simple plan!

Do big 3 exercises

The big three exercises are the foundation of any good bicep workout routine. They are: the standing barbell curl, the seated dumbbell curl, and the lying down dumbbell curl. Each exercise targets a different muscle group within the bicep, so it’s important to do all three for optimal gains. The standing barbell curl primarily focuses on the long head of the bicep while also working the other two parts; this is done by using an overhand grip with palms facing up. The seated dumbbell curl is another great way to work the bicep in a more isolated manner as you can focus on one arm at a time without having your other arm come into play. For best results, be sure not to use momentum during either movement as that will only end up limiting the number of muscles being targeted. The last movement you should add into your routine is the lying down dumbbell curl. To perform this one, start off by laying flat on your back with both knees bent and feet flat on the ground while holding both dumbbells in front of you at chest level

Add Sets

When most people think about bicep gains, they think about adding weight to their lifts. But sometimes, increasing the number of sets you do can be just as effective. Try adding an extra set of 12-15 reps to your bicep workouts. This will help you add volume without putting too much strain on your joints. Remember to use a lighter weight for this set and not push it too hard. For example, if you’re doing barbell curls with a 25 pound bar, maybe use 15 pounds for that last set of 12-15 reps. You should also take at least one day off in between each workout so that your muscles have time to recover and grow! If you are getting sore very quickly or don’t feel like working out due to pain, there may be something else going on. If soreness is becoming a problem then cut back on sets and remember to stay hydrated. That’s all there is to it! Follow these simple tips and before long your arms will show what six months of dedication can do for them!

Reduce Rest Time

Reducing your rest time between sets is one of the most effective ways to gain an inch on your biceps. When you work out, your muscles tear and need time to recover. By reducing your rest time, you force your muscles to work harder and rebuild faster. You should aim for 30-60 seconds of rest between sets. Anything more than that will not allow your muscles enough time to recuperate. A good rule of thumb is to count one Mississippi, and two Mississippi in order to keep track of your rest periods when lifting weights. For example, if you’re doing 4 sets of 10 reps with a weight for a particular exercise, your first set would be 10 reps with 60 seconds of rest. The second set would be 10 reps with 45 seconds of rest, the third set would be 10 reps with 30 seconds of rest and the fourth set would be 10 reps with 15 seconds of rest. Remember to always start at 60-second intervals (1 Minute) because it’s always better to start too low than too high.

Change Grip

A close grip places your hands about shoulder-width apart, while a wide grip puts them about twice as far apart. This may not seem like much, but it can make a big difference when it comes to how much weight you can lift and how many reps you can do. Plus, it can help target different muscles. For example, a close grip will target the biceps more than a wide grip. It also gives you greater control of the weight because your elbows are closer to your body. You’ll be able to use heavier weights with this grip too, which could potentially mean faster gains in size. If you want bigger arms, don’t just focus on doing arm curls for hours every day – give changing grips a try! Close grip will place more emphasis on the biceps while wide grip emphasizes the brachialis. Be sure to mix up your workouts so that you’re targeting all parts of your upper arm. Close grip work is great for building bulkier arms, while wide grip work is good for building strength. Give both types of training a shot over the course of six weeks or so to see what kind of results you get!

Increase Time Under Tension (TUT)

For muscle growth, one important element is TUT or time under tension. By lengthening the time your muscles are under strain, you can force them to grow. To do this, increase the number of reps you do per set and/or the amount of weight you’re lifting. You can also try slowing down the eccentric (lowering) phase of each rep. Aim for a TUT of 30-60 seconds per set. There’s no right or wrong answer when it comes to increasing TUT, but make sure that you use the good form at all times in order to prevent injury. When you don’t feel yourself making any gains after following these tips, consider doing something else with your arms like adding exercises such as close grip pushups and triceps dips into your routine. Remember: dedication to a well-rounded workout regimen will always be rewarded!

Superset Exercises

When it comes to building muscle, supersets are king. By performing two exercises back-to-back with no rest in between, you can push your muscles to the limit and achieve results faster than traditional methods. Plus, supersetting biceps and triceps exercises will help you build symmetry and achieve that coveted V-shape physique. Here’s a quick guide on how to add an inch to your biceps:
1. Choose two exercises that work complementary muscle groups. For example, you could pair a biceps curl with a triceps extension.
2. Perform 8-12 reps of each exercise, without resting in between.
3. Repeat for 3-5 sets.
4. Rest for 60-90 seconds between sets.