How to Get Big Muscular Biceps Brachii with Diet and Exercise

Getting muscular biceps might seem like a no-brainer to some people, but there's more to it than you probably think.  Getting a muscular physique is a tough challenge, and getting muscular biceps isn't much different.  This is due to how the body uses and distributes fat - you can't spot reduce anywhere, so you'll need to lose fat overall (and gain muscle) if you want your biceps to appear muscular.  With that in mind, I'll discuss my two favorite biceps exercises and give some advice on how to lose fat while gaining muscle with a good diet.

My absolute favorite biceps exercise is the incline dumbbell curl.  This is a great exercise because it offers a superior range of motion and is very hard to cheat with.  Not only that, but you can also hit the outer head of the bicep by curling out to the side instead of straight up.  This is a fantastic and versatile exercise that'll build a huge amount of mass and give you a great peak on your bicep.  The only downside to the incline curl is that it doesn't hit the brachialis that hard, which is the bottom part of your bicep and is actually a muscle that runs under the biceps during the length of the upper arm.  You can rectify this, however, by doing incline curls as if you're doing a hammer curl.  You'll need a less steep incline, most likely, but it'll offer the best of both worlds and will bulk up your biceps like no other.

My next favorite biceps exercise isn't a traditional one, but it's great for building a good peak and also making them appear wider.  That exercise is the chin up.  It's important to note the difference between a chin up and a pull up, since many people don't know it.  You do a chin up with your palms facing you, which means you're also flexing your elbow while going up.  This puts a ton of stress on your biceps and your forearms, which'll give your entire arm a great defined look.  Not only that, but the chin up also works your shoulders and lats really hard too, which means you'll have a great cut between your delts and biceps.

While good exercises are important for getting muscular biceps, you'll also want to have a good diet.  If you're looking to lose fat to reveal your arms, then you're going to want to increase your protein intake and decrease your carbohydrate intake.  I don't recommend altering your fat intake that much, as it should continue to sit between 10-20% of your total calories.  Any less and you'll start to lose some cognitivie function, since fat is so important for your brain.  With that in mind, you'll also want to eat less than you burn.  You can tell if this is happening if you feel hungry.  If you do, then don't eat because that's exactly what you want to happen.

If you follow these types, you can have muscular biceps in as little as 8 weeks.