So in response to some feedback I’ve been getting from my email subscribers, I decided to develop a program for increasing the size of your biceps.
Don’t jump for joy just yet because it’s on the back burner behind another course I have planned to come out in the near future.
However, in my research, I’ve come to an interesting conclusion on building the “size” of almost any muscle…
There’s Something All “Size-Building” Programs Have in Common
In pursuit of learning more about the efficient way to increase the size of a muscle, I’ve been studying a variety of existing programs.
Now the first thing I noticed is these programs aren’t great for a typical college student because:
- They take too much time to complete.
- They’re super draining and can burn out your body and mind.
But when I peeled back all the bells and whistles of these programs to find the common denominator, I noticed what it was…
Add More Volume
In common bodybuilding programs that focus specifically on building the size of the muscle, volume is king.
This isn’t to say that you shouldn’t also focus on strength because in order to keep maintaining or building new muscle mass, you need to apply the principles of progressive overload.
Do more sets, reps, or weight than the session before… that should be your goal.
But once you have a solid strength foundation in place, volume is your best friend.
So how can you add more volume in your workouts?
Here’s my first suggestion…
Increase the Number of Exercises
For whatever muscle you’re trying to increase, add more exercises.
For example, it’s common in “bicep blasting” programs to include a number different curl variations like:
- Barbell curls
- Spider curls
- Hammer curls
- Etc.
Another way to add more volume is to…
Increase the Number of Reps
If your goal on an exercise is to reach a certain number of reps, you can always try to beat those reps for the next session.
For example, let’s say you did 3 sets of 5 reps on the bench press.
For next session, try to do 3 sets of 8 reps instead.
You’ll stress your chest, triceps, and shoulders just a little bit more and push the reps into the “strength and hypertrophy” range, contributing very well to the size of those muscles.
Finally, the last way I’ll mention of adding volume is to…
Increase the Number of Sets
This is the method that I’m currently experimenting with right now.
As someone who typically uses minimalistic training with as few sets as possible, it’s quite a change for me to add more sets.
I’m currently trying to increase the size of my arms and that means adding more sets for both biceps and triceps
Just to start, I’ll be doing 15 sets across multiple exercises for each muscle group.
It’s not a walk in the park if you’re wondering.
Eventually, I’ll try to work my way up to as many as 20 sets per muscle group.
The challenge is going to be developing a program that allows for all that volume while still keeping reasonable gym time.
How Do You Plan to Use This Tip to Increase Muscle Size?
I just gave you what’s considered the number one driving factor to adding muscle size after you’ve built a solid strength base.
What do you think?
Leave a comment and tell me how you plan to use this tip to increase the size of your muscles.