How do I increase the size of my Biceps?

Building muscle is all about constantly challenging yourself. It is all about quality not quantity. To build your biceps in the fastest way you would have to continually increase either the amount of weight you are using or the number of reps you are doing. If you are able to do 150 curls in one go, then it is very likely that your weight is too light. 

The idea is to find a weight where you max out at 20 reps maximum. By maxing out I mean you cannot physically do another rep! It is important to write down how many reps you are doing each time so that you can continue to challenge yourself by upping it the next time. 

There are many different types of biceps curls and in order to get a really well defined bicep you might want to do a variety each time you work out. You can do ordinary curls, hammer curls, wide curls, laying curls, preacher isolation curls etc. You can also vary your counts eg. two counts up/two counts down, three counts up/one count down, one count up/three counts down, four counts up/four counts down, half weigh up from the bottom/then back down, half way down from the top/ then back up or any combination of these. Every time you change the count of the exercise you are hitting the muscle fibers in a slightly different way, which will promote change in the muscle either through density or bulk. You can also vary the intensity by doing super-sets or pyramid sets – so the possibilities are really endless!

If you are sore the next day then you can be sure that you are building some muscle, because the soreness comes form torn muscle fibers knitting themselves back together larger or denser.

Remember to always let your muscles rest sufficiently. If you are using correct form and weight you should be sore for a good few days after the workout.

The other factor to consider is nutrition. Are you eating enough lean protein to promote muscle growth? If you are eating a healthy diet then including protein shakes may help to ensure that your muscles are getting all the nutrients they need to grow.