Train biceps 2–3 times per week
Use progressive overload
Do compound pulling exercises
Do curls with proper form
Include barbell curls
Include dumbbell curls
Include hammer curls
Include incline curls
Include preacher curls
Use a full range of motion
Control the lowering phase
Train close to muscular failure
Eat enough calories
Consume enough protein
Sleep 7–9 hours per night
Allow recovery between sessions
Track your workouts
Stay consistent over time