The secret to big arms? It relies on many factors: genetic makeup, workout frequency and more. These elements determine the time it takes to get big biceps.

How to get bigger biceps? While there are many workouts designed to help grow these muscles, "the primary exercise to target the biceps is the arm curl," says Schoenfeld.

How to Program Biceps Cheat Curls The cheat curl can help you get past plateaus and start building serious muscle, if programmed correctly. There's two ways to use the cheat curl.

Add Drag Curls to Your Arm Day Workouts Make drag curls your main biceps exercise for at least a month, going for 3 to 4 sets of 8 to 12 reps.