5 Time-Proven Ways to Increase Bicep Size

If you’re looking to grow bigger, stronger biceps in just two months, the key lies in focused training, smart nutrition, and consistency. While two months may not turn you into a mass monster, it’s enough time to add noticeable size and definition—if you follow the right strategies.

Here are the five best ways to increase your bicep size in 60 days:

1. Train Biceps Twice a Week With Intensity and Volume

To grow your biceps, you need to challenge them consistently. Training biceps twice a week allows enough frequency for growth while still giving them time to recover.

How to do it:

• Day 1: Heavy focus – low reps (6–8) with heavier weights (e.g., barbell curls, preacher curls)

• Day 2: Pump focus – higher reps (10–15) with shorter rest and strict form (e.g., concentration curls, cable curls)

Tip: Use progressive overload—aim to lift more weight or perform more reps each week.

2. Incorporate Compound Movements

Don’t just rely on curls. Compound movements like pull-ups, chin-ups, and rows engage the biceps as secondary muscles and help build mass.

Key compound exercises:

• Chin-ups (underhand grip targets biceps more than pull-ups)

• Bent-over barbell rows

• T-bar rows

• Close-grip lat pulldowns

These exercises allow you to lift heavier, indirectly stimulating more growth.

3. Focus on the Mind-Muscle Connection

Many lifters swing weights or let momentum take over. To maximise hypertrophy, you must feel the biceps doing the work.

Fix your form:

• Keep your elbows tucked and still

• Slow down the eccentric (lowering) part of the curl

• Squeeze at the top of every rep

Even light weights can lead to great gains if you truly isolate the muscle.

4. Optimize Your Nutrition for Muscle Growth

You won’t grow bigger arms if you’re not eating enough. Muscle growth requires a caloric surplus and sufficient protein intake.

Target guidelines:

• Protein: 1.6–2.2g per kg of body weight daily

• Calories: 250–500 surplus per day

• Prioritise lean proteins, complex carbs, healthy fats, and stay hydrated

Bonus: Consider Nuclear Creatine or Explosive Creatine to boost strength and muscle volume.

5. Don’t Neglect Recovery and Sleep

Muscles grow outside the gym. Without adequate rest, your biceps won’t repair and grow efficiently.

Tips:

• Get 7–9 hours of sleep per night

• Don’t train biceps on consecutive days

• Use active recovery (stretching, massage) to improve circulation and reduce soreness

If you apply these five principles—smart training, compound lifts, strict form, proper nutrition, and recovery—you’ll likely see real, measurable bicep growth within two months. Track your progress with measurements and photos, and stay consistent.

2-Month Bicep Growth Workout Plan

Plan Structure:

• Frequency: Train biceps twice per week (for example, Monday and Thursday)

• Split: Push/Pull/Legs or Upper/Lower is ideal

• Progressive Overload: Increase reps or weight weekly

Weekly Schedule Example

Day Workout

Monday Pull Day with Bicep Focus

Tuesday Push Day

Wednesday Rest or Leg Day

Thursday Arms Focus (Biceps and Triceps)

Friday Back or Full Body Workout

Saturday Active Recovery or Light Cardio

Sunday Rest

Bicep Workout A – Heavy Focus (Monday)

Goal: Train with heavier weights for mass and strength
Rest: 60 to 90 seconds between sets

1. Barbell Curl – 4 sets of 6 to 8 reps

2. EZ-Bar Preacher Curl – 3 sets of 8 to 10 reps

3. Hammer Curl (Dumbbells) – 3 sets of 10 reps

4. Chin-Ups (Underhand Grip) – 3 sets to failure

5. Reverse Curl (EZ Bar) – 2 sets of 12 reps

Bicep Workout B – Volume and Isolation (Thursday)

Goal: Use high volume and isolation for muscle detail
Rest: 30 to 60 seconds between sets

1. Incline Dumbbell Curl – 4 sets of 10 to 12 reps

2. Cable Curl (Single Arm) – 3 sets of 12 to 15 reps

3. Concentration Curl – 3 sets of 12 reps per arm

4. Spider Curl – 3 sets of 10 to 12 reps

5. 21s (Barbell Curl) – 2 rounds

Additional Tips

• Track your progress weekly with photos and arm measurements

• Always warm up before workouts with light cardio and mobility

• Stretch your biceps and forearms after each session

Supplement Recommendations

• Creatine monohydrate or advanced creatine formula like Nuclear Creatine

• Whey protein such as LA Whey Gold

• BCAAs or Norateen Growth

• Pump-enhancing supplements like Vasculator

• Testosterone Boosters like Norateen Heavyweight II