1. Take a weight off You have to load the barbell until it bends and then grunt like Sharapova with a megaphone to forge bigger biceps, right? Absolutely not. Rather than trying to reach your personal best with each rep, load the bar with weights you can comfortably lift 12 to 15 times, says Frost. Why? Each massive rep actually uses up testosterone, so push your body too hard and you’ll actually deplete your body’s best muscle-building chemical. 2. Train less When it comes to boosting your biceps, playing hard to get is your best strategy. In fact, you should only give your mirror muscles full attention 20-30 mins per week for best results, according to Sims. Any more will overload your cannons, tearing down the recovering muscle fibres you worked to build up. 3. Go hard or go home If you want to come equipped with a couple of sleeve-rippers then you have to w...