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Written By Jonathan Deventer

How To Add Inches To Your Biceps Fast

Big biceps are pretty much the gold standard of masculinity, for many if not most of us, they simply define how hard we train, how much we can “obviously” lift, and, ultimately… How strong we are! You could say the alpha male in the gym is the guy with the biggest guns!

There are many reasons why you might want to quickly add inches to your upper arms. Whether you want to show more upper body bulge in your formal attire when in the office or you straight-up want to display your muscles in a short-sleeved t-shirt. Either way, you can achieve this goal in a matter of days if you are dedicated.

To develop bigger arms, you should focus on both strength training and diet.

Training Exercises for Quick Bicep Growth


The standing barbell curl is the best exercise for the upper arm, it’s the “go-to arm exercise” whenever we walk into the gym. For quick bicep growth, you should do the standing curls as a HIIT exercise. Try to do as many sets as you can while taking short rests after 10 reps. The number of sets that you can do depends on your current resistance capability.

You should try as many reps as possible until you burn out. This is a training technique that even the great Arnold Schwarzenegger would use many times a week, both as a technique to build huge arms and to gain a pump and to also compete against his training partners. They used to continue taking turns with the barbell until one person couldn’t lift anymore.

Other Bicep Exercises

There are many other exercises that can achieve the same goal as the standing barbell curl. Depending on the workout equipment at your gym or you have at home, you can do many variations of curl exercises.

These include –

  • The hammer curl
  • The inner biceps curl
  • The EZ bar curl
  • The Zottman curl
  • The wide grip curl
  • The dumbbell bicep curl.

Descriptions of all these exercises are available online, just search for any of them in your preferred search engine or browser.

The important thing to remember is that to add inches to your arms quickly, you must push yourself to the limit with as many reps and sets as possible – failure is literally not an option.

The key to good bodybuilding is balancing. When you’re working out your biceps, it is advisable or rather recommended to balance them out with triceps exercises as well. Actually, in truth, the real secret to making your arms appear bigger is to increase the size of your triceps. The triceps are bigger than the biceps, with the clue being in their name. The triceps have three heads, whereas the bicep only has two.

You can increase your triceps mass with close grip barbell bench presses. Most trainers would advise that you alternate between sets of standing barbell curls and bench presses to balance out your biceps and triceps for stronger arms, and I would tend to agree with this.

The Diet for Quick Bicep Muscle Growth


You need to eat a lot of protein to hasten arm muscle growth. Eggs, meats, fish, and dairy products will provide your biceps with the protein needed to grow and recover from the intense strength training.

Complex carbohydrates and healthy fats are also necessary for quick muscle growth, these are the foods and nutrients that your muscles will absorb and retain to grow. You should eat whole wheat baked goods, rice, and oats for the complex carbs. You should also consume good fats and oils such as olive oil, peanut butter, fish oils, and avocados.

As this is a bulking process, you should consider increasing the total number of calories you consume daily so that you have the excess calories you need to grow more muscle.

When it comes to adding pure lean muscle really quickly, many people when they’re first starting out, forget that training alone won’t make you big. Simply lifting weights and waiting to grow is a dream. By lifting weights and training, you’re tearing the muscles and it’s the food and nutrients at this point that takes over and begins re-building and developing the muscle.

To add size to your arms, make sure you get your diet and calorie intake right!

Steroids for Quick Bicep Growth


If you’re looking to add serious size by the way of lean muscle mass in a short space of time, then after training and nutrition, you should give some attention to the supplements that you’re using.

Below I’ve listed what I believe to be some of the best steroids for adding size fast. To be completely clear, although these supplements are known as steroids, they are in fact steroid alternatives and are engineered and manufactured by Crazy Bulk using natural ingredients. The fast-acting formulas are designed to mimic the effect of anabolic steroids, to put your body in the best state to grow lean muscle.

The added benefits to using these steroid alternatives are that they’re safe, legal, and aren’t associated with any negative and nasty side effects.

D-Bal (Dianabol)

This is Crazy Bulk’s answer to the very famous anabolic steroid Dianabol. Famous, because the results that it can deliver under the right circumstances. The only difference with D-Bal is that it’s legal and safe with natural plant extracts packed in to form a very powerful, fasting acting formula to boost your gains.

There are many reviews online stating that this steroid is the greatest of all time and will give you everything you want. I’m going to be straight, this is a strong supplement and has two key areas that it focuses on –

  • Improved Strength
  • Increased Muscle Size

If you’ve read this far into this article, then I’m assuming this will speak volumes to you – it’s just what you’re looking for? More strength and more size ultimately mean, bigger arms – job done!

Trenorol (Trenbolone)

Seen by many as the ultimate steroid and bodybuilding supplement due to its bulking and cutting qualities. As well as working on your muscle gains and strength, Trenorol also works on burning body fat, helping with your physical conditioning so you can look shredded as well as big.

It does this by enabling your muscles to hold on to, or rather, retain more nitrogen which is one of the key building blocks for protein. So you can expect to grow more lean muscle much faster than before, with the added benefit of recovering and healing faster.

If you were looking for one supplement to meet all of your needs then in my opinion you can’t really go wrong by using this wonder steroid!

Testo-Max (Sustanon)

The “grandfather” of the bodybuilding world. From the very beginning, there has been one known fact when it comes to building lean muscle. The more testosterone you have in your body, the better your chances of building more muscle and importantly….retaining it.

This is what you can expect from increasing your testosterone levels

  • More raw power and strength
  • Off the scale muscle gains
  • Faster recovery
  • Improved overall stamina

Testo-Max is a naturally engineered and safely manufactured steroid alternative to mimic or copy the effects of Sustanon. It has a very powerful formula, created using pure tribulus terrestris which is used to boost your luteinizing hormone production. This hormone is what’s used to increase the testosterone production within your body.

Using this method to naturally produce more testosterone your body is in full control and will never produce too much. Each of us has a maximum, as using our own hormone production system to increase testosterone, means we’ll never breach that level, keeping muscle growth safe.

Decaduro (Deca Durabolin)

Deca-Durabolin is without question one of the most popular and widely used anabolic steroids of all time. If you search online, it won’t take you long before you see this steroid mentioned in articles relating to some well known names.

Like the products mentioned above, DecaDuro from Crazy Bulk is a safe steroid alternative to Deca-Durabolin. Also, like Testo-Max, DecaDuro has an advanced formula to promote better nitrogen retention, which I’ve already stated is a building block to more protein. However, DecaDuro takes this to the next level by also increasing protein synthesis and red blood cell production which when combined with more nitrogen, your gains are through the roof!

With expected lean muscle mass gains and improvements in strength, you can also look forward to a soothing of aches and pains from a tough, heavy workout in the gym. Recovery time is shortened with the improved protein levels and you’ll be well on your way to adding the inches to your biceps.

The Best Bulking Stack


If you like the sound of all of the steroid alternatives I’ve listed above, and you’re not quite sure which one is best suited to your needs, fear not! Crazy Bulk have packaged all of the above products into one manageable bundle called the “Crazy Bulk bulking stack” and if I stand by what I’ve already stated, this is one of the best bulking stacks to build lean muscle mass extremely fast.

Results have been reported by other users within the space of weeks – no more than 4 weeks before you see very noticeable differences in muscle size and strength.


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