top of page

Bigger Arms, Better Results: 3 Tips for Building 20-Inch Biceps

Are you on a quest for massive, sleeve-stretching arms that turn heads everywhere you go? You're not alone. For many fitness enthusiasts and bodybuilders, achieving impressive biceps is a top priority. 

Bigger Arms, Better Results: 3 Tips for Building 20-Inch Biceps

Whether you're aiming to dominate the weight room or simply want to feel confident in your own skin, building 20-inch biceps can be a challenging yet rewarding journey.

Tip 1: Pump Up Your Biceps with These Targeted Exercises

When it comes to beefing up those biceps, it's all about hitting the right muscles with the right moves. Targeted exercises are like arrows aimed straight at your biceps, helping them grow bigger and stronger.

Your biceps are made up of two main muscles: the biceps brachii and the brachialis. To make them bulge, you need to directly target these muscles. 

Want 20-Inch arms? Here are three things you can do today to blow your biceps up!

  1. Squeeze Contractions / Control Negatives - Squeeze your contractions hard and work the negatives. Focus on the weight going up and down fast and really control that weight.

  2. Keep The Volume High - Keep reps anywhere from 12-20 and also incorporate things like dropsets and supersets. 

  3. Hit Partials - Pick a few sets every bicep workout to work the bottom half of the rep range at the end of your set.

Tip 2: Amp Up Your Bicep Workouts with Progressive Overload and Variation

So, you've been hitting the gym like a champ, but are you really pushing yourself to the limit? If you want to see serious gains in your bicep size and strength, it's time to step up your game with progressive overload and variation.

Progressive overload is like giving your biceps a friendly nudge, saying, "Hey, you can handle more weight than last time, let's make those muscles work!" It's the key to continuous improvement and muscle growth. Instead of sticking with the same weight and reps week after week, gradually increase the resistance to keep challenging your biceps.

Now, how do you apply progressive overload to your workouts? It's simple. Let's say you've been curling 20-pound dumbbells for 3 sets of 10 reps. Next time you hit the gym, bump it up to 25 pounds or aim for an extra rep or two. The idea is to constantly push yourself beyond your comfort zone, forcing your biceps to adapt and grow stronger.

But wait, there's more to it than just adding weight. Variety is the spice of life, especially when it comes to bicep training. Mixing up your exercises keeps your muscles guessing and prevents boredom and plateaus.

Try experimenting with different types of curls, grip widths, and angles to target your biceps from all angles. From incline curls to preacher curls, the possibilities are endless. By constantly challenging your muscles in new ways, you'll keep the gains coming and avoid hitting a plateau.

So, the next time you hit the gym, don't just go through the motions. Challenge yourself with progressive overload and spice things up with variation. Your biceps will thank you with some serious growth and definition.

Tip 3: Fuel Your Biceps with Smart Nutrition and Recovery

You've been crushing it in the gym, pumping out those curls and feeling the burn in your biceps. But did you know that what you eat and how you rest can make a big difference in how much your muscles grow? That's right – nutrition and recovery are key players in the game of building massive biceps.

The Power of Protein

Think of protein as the building blocks your muscles need to grow bigger and stronger. Without enough protein in your diet, all those curls and reps won't lead to the gains you're looking for.

Make sure to include plenty of protein-rich foods in your meals, like chicken, fish, eggs, and beans. Aim for around 0.8 to 1 gram of protein per pound of body weight each day to support muscle growth and repair.

Carbs and Fats

While protein is important, you also need a balanced diet that includes carbohydrates and healthy fats. Carbs provide the energy your body needs to power through tough workouts, while fats help with hormone production and nutrient absorption.

Focus on eating a variety of nutrient-dense foods, including whole grains, fruits, vegetables, and sources of healthy fats like nuts and avocados. Avoid processed junk foods and sugary drinks, as they can sabotage your progress and leave you feeling sluggish.

Rest and Recover

In addition to fueling your body with the right nutrients, don't underestimate the importance of rest and recovery. Your muscles grow and repair themselves during periods of rest, so make sure to give them the downtime they need to recover from tough workouts.

Get plenty of sleep each night – aim for 7 to 9 hours of shut-eye – and consider incorporating rest days into your workout routine to give your muscles a chance to recharge. And don't forget to manage stress, as high levels of stress hormones can interfere with muscle growth and recovery.

When it comes to building 20-inch biceps, nutrition, and recovery are just as important as your workouts. Fuel your body with the right nutrients, get plenty of rest, and watch those biceps grow bigger and stronger than ever before.

Get 20-inch Biceps with Revive Fitness

At Revive Fitness, we're passionate about helping individuals like you reach their full potential and achieve the results they desire. Our team of experienced personal trainers is dedicated to providing tailored workout plans, expert guidance, and ongoing support to help you build the biceps of your dreams.

Whether you're new to fitness or a seasoned gym-goer looking to take your workouts to the next level, our personalized training programs are designed to maximize your gains and optimize your results. From targeted exercises and progressive overload techniques to smart nutrition and recovery strategies, we'll work closely with you to develop a plan that fits your unique needs and goals.

Don't let the journey to 20-inch biceps intimidate you – with Revive Fitness by your side, you'll have the support and encouragement you need to succeed. So why wait? Contact us today to schedule your complimentary personal training consultation and take the first step toward a stronger, more confident you.

Remember, the only limit is the one you set for yourself. Together, let's unleash your full potential and unlock the arm gains you've always dreamed of. We can't wait to see you thrive


Article Author: Dwight Wilson

Dwight has over 20 years of experience and is an NSCA-certified trainer specializing in weight loss and enjoys bodybuilding style training. Owner of Revive Fitness, Dwight educates his clients in the areas of strength training, cardiovascular endurance, and proper nutrition.

  • Instagram
  • Facebook
  • TikTok
  • Youtube
bottom of page