Train biceps 2–3 times per week
Use progressive overload
Perform curls with full range of motion
Include compound pulling exercises
Use moderate to heavy weights
Do 8–15 reps per set
Complete 10–20 total weekly sets for biceps
Focus on controlled lowering
Train close to failure
Use exercises like barbell curls, dumbbell curls, incline curls, hammer curls, and preacher curls
Increase protein intake
Eat in a calorie surplus
Sleep 7–9 hours per night
Allow enough recovery between sessions
Maintain consistent training over time