P90X Biceps Workout to Gain Mass

Tony Horton, the creator and host of P90X, is known for his massive biceps. So it's reasonable to think that P90X will give you the bulky arms that you're looking for. But to build big biceps you need to create hypertrophy, meaning that your muscle cells increase in size. To do this you'll need to do the appropriate workouts, lift the right weights and follow a proper bulking diet.

  1. Biceps Workouts

    • There are two P90X workouts that specifically target the biceps: "Shoulders & Arms" and "Back & Biceps." These two workouts include several variations of the curl, performed either with dumbbells or resistance bands. These exercises include in-and-out curls, open-arm curls, static-arm curls and hammer curls. If your biceps are the muscles you want to bulk up, then these are the two P90X workouts that will do the job.

    Building Mass

    • To build biceps mass you need to lift heavy weights with your curls. Steve Edwards, the director of results for Beachbody, recommends starting with weights or resistance bands where you will max out at eight to 12 reps -- meaning that you should not be able to continue after 8 to 12 reps. As you progress you should increase your weights gradually, aiming to reduce your max reps gradually to the four to six rep range.

    Diet

    • You can't add mass to your biceps if you don't fuel them properly. You need to add more calories to your diet to build bigger biceps. Adding 500 calories to your daily diet will add about a pound of muscle per week if you combine it with your P90X resistance exercises. About 15 to 20 percent of your calories should come from protein, 20 to 35 percent from fat and the remainder from carbohydrates.

    Considerations

    • Don't just target your biceps while neglecting the rest of your body. Using the other P90X resistance workouts you can add muscle mass to your body as a whole. Before starting a new exercise regimen or diet, consult your healthcare provider to find out if it's right for you. You can also benefit from consulting a personal trainer; although videos like P90X provide general guidance, a personal trainer can give you feedback about your form and help you to design a routine that will help you build your biceps.