Many young people start gym workouts wanting bigger arms, chest, and back to look good and feel confident. While a balanced workout is best, focusing on building bigger arms is a common goal. But how can beginners grow their biceps effectively without wasting time?
Mike Israetel, Ph.D., an exercise scientist and co-founder of Renaissance Periodization Strength, says beginners only need to train their biceps twice a week with two to three sets per session to see steady muscle growth. This approach works well because new lifters experience “newbie gains,” where muscles quickly grow in response to resistance training.
Israetel explains that beginners don’t need long or complicated workouts. Just 20 minutes twice a week can produce great results. As people get more advanced, they will need to increase workout volume and intensity to keep building muscle.
For best results, exercises like concentration curls are recommended. These curls focus on isolating the biceps, helping them grow more effectively. Beginners should perform 8-12 repetitions per set, doing three sets with a one-minute rest between sets.
In summary, beginners aiming for bigger arms should:
- Train biceps twice a week
- Perform 2-3 sets per session
- Focus on exercises like concentration curls
- Keep workouts short and consistent
This simple, science-backed routine helps build bigger arms safely and efficiently for beginners.
Read more:
- Bicep Curls Boost Muscle and Metabolic Health Effectively
- Strengthen These 4 Overlooked Muscles for Better Health
- How Many Push-Ups Do You Need to Build Muscle?
