To quickly increase the size of your biceps, you must perform heavy, compound movements that work your biceps using both your elbow and shoulder joints. You must also focus your efforts using isolation exercises that focus on flexing your elbows, including curls. Training twice a week with various repetition ranges allows you to work every aspect of your biceps and develop size and strength. Consult a health care practitioner before beginning any strength training program.
Workout One
Step 1
Pull yourself up over a chinning bar as many times as you can. Use a shoulder-width grip, and go all the way up and down under control. Perform two sets. Use a palms-up grip, which works your biceps more than a palms-down grip, according to a 2010 study in the "Journal of Strength and Conditioning Research."
Step 2
Hold a barbell with a shoulder-width grip and your palms facing up. With your arms straight down, curl the barbell up and down by bending your arms at the elbows. Do not rock back and forth to get the weight up -- if you need to do so, reduce your weight. Perform three to five sets of eight to 12 reps per set.
Step 3
Hold dumbbells down at your sides with your palms facing in. Without rotating your wrists, curl the dumbbells straight up. Perform three to five sets of hammer curls for 10 to 15 reps.
Second Workout
Step 1
Grip a barbell with your hands shoulder-width apart and your palms facing up. Lean forward with your back slightly arched until your torso is parallel to the ground. Lower the barbell until your arms are fully-extended then row the barbell up into your chest. Do not move at the hips or allow your torso to rock up and down. Perform three to five sets of five to eight reps of barbell rows.
Step 2
Hold dumbbells down at your sides with your palms facing in. Curl the dumbbells up by bending your arms at the elbows, and rotate your hands as you bring the dumbbells up. At the top of the movement, your palms should be up, then lower the dumbbells under control to your starting position. Perform three to five sets of dumbbell curls for eight to 12 reps.
Step 3
Grip a barbell with your palms facing down and your hands shoulder-width apart. Curl the barbell up by bending your arms at the elbow without allowing your wrists to bend. Perform three to five sets of eight to 12 reps of reverse curls.
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