Building bigger biceps depends on the process called hypertrophy, or progressive overload, which is tearing down muscle with a heavier than normal load, and then allowing rest and proper nutrition to rebuild the muscle tissues, according to GymJP.com. Hypertrophy can be achieved by lifting weights.
BodyBuilding.com presents a wide assortment of exercises for the biceps. Curling movements, which involve bringing the weight up from an extended arm position to a finish at the top by bending the elbow, are the major builders for biceps. Dumbbells, barbells and cable movements with one arm or both arms together will tear down the biceps. Rest and nutritious foods along with continued training will grow and maintain the muscle. A list of high protein foods for muscle growth is found on MensFItness.com.