I want to tone up and build muscle mass in my biceps. Does anyone know how many sets and reps to start with?

Question

I don't want to bulk up too much, mostly tone up.

Answer 1

3 sets of 10. sit down and put your elbow on your inside knee and do the complete curl with a dumbell, since your a woman you don't have enough testostorone to really "bulk." You really have to isolate the bicep to get any results.

Answer 2

Please don't focus just on your biceps. There are several muscles in your arms and you need to lift, push, and pull to tone them. If you've never lifted weights before, start with 5 lbs. in each arm, lift 12 times, perform another exercise, preferably for your legs like squats or lunges, then alternate until you've done three sets each. When you do reps, do two more after you get tired and SLOWLY. (3 seconds up then 3 seconds down) If you're not stiff and sore the day after, then you know you can probably do 15 reps though don't do more than that. Get very comfortable with the weight then increase it gradually so you can do 12 - 15 reps times three sets with a rest in between. And remember the pushups, the bench presses, and anything else that will strengthen and tone the muscles. It isn't just about biceps, but triceps too!

Answer 3

Depends on your fitness and general condition. I started with 10 reps of bicep curls with a two minute break followed by another 2 sets of 10 reps. Start with a light weight, perhaps, 2 kgs in each hand.

You should consider including tricep exercises when doing bicep curls, otherwise it could lead to uneven muscle structure.

The general rule is that more reps leads to less bulk and more tone. Keep doing the exercises untill you are doing 15 reps per set. Then increase the weights if you need more resistance.

Answer 4

If you want to add bulk, the 3-5 sets of 5-8 reps using heavy weights (the last couple of reps in each set should be difficult but still completed with good form) with about a minute between sets. Drink water. Increase the protein in your diet.

If you want some other ideas, you are welcome to look at my 360 Blog of September 10.

Aloha

Answer 5

Since all that you are interested in toning up, you should be using very light weights, and to do 3 sets of 10. You should perform at doing these exercises 3 times per week, and do it on alternative days. Be sure though to do lots of stretching beforehand. Otherwise, you can really screw yourself up royally. An alternative, which is really my preference, is to forget lifting of the weights, and to do lots of swimming and jogging, and that you should do that every day. Not only will you firm up, but your cardiovascular strength will improve tremendously.
How I am aware of this is from the fact that I do it every day. Actually I alternate, with one day swimming, and the next day jogging. I swim for 1+1/2 hours non stop and my jogging routine is for 5 miles I have improved my strength and my cardio is fantastic. In fact my doc has mentioned to me that other than the fact that I am underweight, I am in fantastic shape. Just to give you an idea of myself, I just turned 28, am a male, am 5'10" tall, and I weigh 143 pounds. By the way I almost forgot to tell you that I get additional cardio by walking my dog daily as well.
Well I hope that I have helped you, so good luck.

Answer 6

Do 3 sets of 8 to 10 reps. This is about the minimum for each exercise. If you want to get serious, then look to increase your sets to about 5 or 6. You can also use heavier weights and decrease your reps or use lighter weights and increase your reps. Heavier weights promote more muscle mass and lighter weights promote definition.

Answer 7

The option to construct mass is to maintain uping the load(two-6 reps) within the determine and day after today. And i dont care what those new ******* say that mild tone weight(7-12 reps) dosent construct ripped muscle however the extra you compromise into that weght your muscle consider they dont have to get higher they simply desire to be ready to do extra reps with out being worn out, so the muscle fibers tare extra and get tight and thats the ripped reduce you spot. however thats a few well sporting activities you might have there identification stick. BUT ALL IN ALL IF YOUR DOING THIS EVERYDAY YOUR TONING BECAUSE YOUR SETTLING IN!!!!!!