Suggestions on bigger biceps!!!!@@!!!

Hello

Well i bought a pair of dumbells there cost me £40 they go up to 27kg


im currently curling 12kg each arm ( ano its lame i use to be curlin 18kg)

Any one out there suggest how many days a week i do curls?

like some people say every other day or 3 times a week e.t.c need youre opinion please

 

3 days a week is getting me results.

 

Yup, 3 days a week is fine. I always did 4 though.

 

if you want bigger muscles lift real heavy, lift light if you want to tone, add my msn its in my sig i know alot about body building

 

thanks guys but what days then if it was 3 days a week?

 

DO what ever days you can, Try to do Mon, Wed, Fri that way your muscles have time to recooperate. Remember is your sore the day after that is good. When youre sore that means you have gained atleast some kind a muscle. With the days it can be any days, but youd probably be better off with a day inbetween. And you will notice it will get easier so just increas the weight as the days/weeks go by.

 

you also need to have good nutritian if you want to build muscle. Eat healthy and jog to burn of fat. Theese 2 combined with lifting would make you see an increase in muscle mass very fast. Just make sure you take the day off so your muscles can recover. Also remember to get atleast 8+hours of sleep thats when they recover and drink whey protien shakes after you finsh your workout. GL!

 

If you want to notice faster results, i would advise doing double your training, but if you think doing double is enough then i advise to stop. Its never good straining your muscles.

 

I sincerely hope you plan on doing more than just curling for your workouts, as doing so will simply create an odd, unbalanced look to your physique.

But depending on how hard you lift, you will want to give your body 24-48 hours of rest in between training sessions. 24 is the minimum, your body will like you better if you give it a full 2 days rest though. DO NOT lift every day or anything like that, its a great way to tear your body down and get nowhere fast.

I also recomend making sure that you include pull ups in your workout, as I find pull ups are more effective in creating toned, and FUNCTIONAL biceps.

 

Lifting heavy weights, around 80% of you one-rep max will increase your strength. Lifting around 50-60% of your one-rep max, quickly will increase your power. Lifting around 300-40% of your one-rep max will increase your muscular endurance and toning although you'll have to do more of it for it to have an effect.

Make sure you rest in between workouts, as when you work out you're simply tearing your muscles and then when they repair, they grow back bigger. This doesn't mean the worse you tear them, the bigger they'll grow back.
You should definitely leave at least 24 hours in between work outs to ensure your body has fully recovered and is ready to train again, this will ensure that you are effectively training your body.

You must also ensure that you are consuming a sufficient amount of proteins as this will repair your muscles. As Nate said, be sure to include other exercises in your workout, otherwise you will develop odd muscles and the rest of your body will not be in proportion.

 

i recommend doing lifting every other day (around 3-4 times per week). im lifting around 25 kg per arm and i do around 15 reps per arm (3 times on each alternating arms every 15). I recommend something like this. also drink lots of milk and other stuff with protein... or just buy some whey mix and put it with water. drink it after you workout.. i recommend the vanilla flavor as i find that it tastes good (it just makes your water bottle smell horrible if you dont wash it)

 

a good method would be to do a lot of push-ups and sit-ups. And drink plenty of juice

 

I do biceps once a week. Most beginners think that's too little, but as long as you do your absolute best, you'll arms should be sore for a good 2-3 days after your workout.

 

I've Been Getting Bigger by doing Lifting Three Times A week and run two times a week and rest on the weekends. On Mondays i do Biceps/pecs on wednsdays Back/shoulder and fridays legs/Whole Body.

I do this with my baseball team.

 

Every 48 hours ( 2 days ) Give you enough time for your muscles to re-heal. And also DONT STICK WITH JUST BICEPS, do some TRICEP workouts also, because bigger biceps and small triceps looks retarted.

 

I would lift 3 times a week and get plenty of sleep for your muscles to heal. Also you could go to GNC or some health store and buy some creatine which is a natural product that energizes the muscles to the max. If you take it you have to work out often or else you will get fat

 

everyday with anabol 10 and loads of protein shake does a world of good