To develop muscle mass, particularly in the biceps, it is essential to practice targeted resistance training (weightlifting).

noli's read

Science strongly confirms that resistance training is the primary lever for triggering muscle development. A landmark meta-analysis by Brad Schoenfeld published in the Journal of Strength and Conditioning Research demonstrates that muscle hypertrophies effectively provided the effort is taken close to fatigue, regardless of the load used. A second meta-analysis by the same author in the Journal of Sports Sciences supports that a sufficient weekly training volume is decisive for maximizing these results. Nevertheless, the idea that a single exercise or routine is enough to sculpt a specific physique is exaggerated. Such a level of muscle mass depends on a rigorous life balance combining progressive overload, optimized nutrition, quality rest, and individual genetic factors.

the sources

No named source held this one up — that absence is part of the verdict.