You might be wondering if you can increase biceps size in a month. The answer is that you can, but you need to have effective and varied workouts and fulfill your nutritional needs. Let’s learn more about how to do it.
Increase Biceps Size in a Month Guide
I’m a personal trainer who has designed various workout programs including one for biceps increase in a month. The bottom line is that we must regularly perform effective exercises.
I also recommend a nutritional approach, with protein being one of the main focus nutrients. On top of that, adequate time for muscle recovery is also necessary. Let’s learn more!
1. Choose the right exercise, and do it regularly
What are the ideal exercises to enlarge the biceps? One of them is dumbbell curls, which you can do in 3 sets (with around 10 repetitions). Other exercises to consider include chin-ups, concentration curls, and incline curls.
Each exercise should be done in 3 sets for injury-safe results and optimized for best results.
2. Make sure your nutritional needs are well met
No matter how hard you try to train consistently, it will only be useful if your nutritional needs are met. To ensure your protein needs are met, you can eat chicken breast, eggs, fish, and other protein sources. Also, ensure your healthy fat and complex carbohydrate needs are met.
Healthy fats can be sourced from olive oil, nuts, avocados, and so on. While complex carbohydrates can be obtained from potatoes, oatmeal, brown rice, corn, and bananas.
3. Last but not least, get enough rest
The perfect results of the biceps enlargement program can be obtained with enough rest. So, make sure your nightly sleep span is not less than 7 hours and not more than 9 hours. Don’t train non-stop, let your biceps rest for 2 days after a training session.
FAQ
Can you increase your biceps size in a month?
Increasing your biceps in a month is possible, but the results you get may not be significant. Muscle growth including biceps needs consistency and time.
How many minutes of biceps workout?
Make 30-45 minutes your guideline time for an ideal biceps workout. Start with a warm-up (5-10 minutes), core exercises, rest, then finish with a cool-down.
Can biceps be trained every day?
Since muscle recovery and injury prevention are important, it is not recommended to train biceps every day. Just 2 or 3 times per week is sufficient for biceps training.
How big can the biceps grow in 1 month?
Depending on nutrition, training intensity, initial fitness, and genetics, biceps growth can vary within a month. But in general, you can expect an increase biceps size of 0.5-1 inch with regular biceps training for one month.