The Key to Bigger Biceps

Want to fill out your t-shirt or just look great on the beach this summer? Get-Fit Guy has a surprising trick to better biceps. (Hint: It has nothing to do with working out your arms!)

Ben Greenfield
1-minute read

Good biceps and good triceps are crucial if you want to fill out the sleeves of your t-shirt, get a better flex at the beach this summer, or just have some nice, toned arms.

In the episode How to Tone the Back of Your Arms, I explain how to get better triceps – but what about the biceps?

Based on a study published in the Scandinavian Journal of Medicine and Science in Sports, one of the best ways to get bigger biceps is to train your legs! Can that be true? How can training your lower body impact your arms?

Consider that your body is a whole network of nerves, fibers, and muscles. When you train your legs, you get a big release of anabolic muscle-buidling hormones, such as testosterone and growth hormone. When you consider these factors, the increase in arm strength and size makes sense.

Two of the better leg exercises that you can and should perform if you want to get better arms and bigger biceps are:

1.      Heavy barbell squats with a weight that fatigues you by 8 repetitions.

2.      Heavy walking lunges with a weight that fatigues you by 20 feet.

Whether you’re a guy or a girl, by simply including one hard leg workout per week that incorporates these two exercises, you can not only improve your overall strength and athletic performance, but also significantly improve the look of your arms. 

Do you have more questions about how to get bigger biceps? Leave your thoughts over at Facebook.com/GetFitGuy.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.