What are the best bicep routines ?

Question

I'm trying to get really toned and curvy biceps ( Kinda like softballs ) by summer time. What are the best exercises, how many sets, and how often per week should I use these routines to get my softball biceps by summer ?

Answer 1

Since your bicep is a muscle that isn't used that much during day to day activities, it's a muscle that you need to work on to give it size and definition. If you are looking to gain size and definition you need to vary your workout. Do two weeks with a medium weight about 10 reps per set, 3 sets every other day. After the two weeks are up, raise the weight to the point where a set of 5 is very difficult to finish. Three sets every other day. Two weeks after that go to a light weight where you can do 3 sets of twenty every other day. What you are doing in this process is the heavier weights break the muscle fibers and build them back up stronger. This makes your muscle grow in size. When you get to the low weights and are doing more reps the gaps that have been developed between the muscle fibers will now fill in and make your muscles stronger and more dense. All of these exercises would be various types of curls. If you do a three set group with a curling bar, a straight bar, and then preacher curls with dumbbells you will get good results. One tip for giving your bicep a nice peak to it is when you do the preacher curls, when you get to the top, slowly twist your wrist both ways before lowering the weight. Good luck.

Answer 2

you sould do dumbell and barbell curls start off at what you can lift do this three times a week mon, weds, and fri, with the weekend off then increase the weight by 5-10 lbs for another 3 days with the week ends off and keep continueing the process always add more weight every week if you stay at the same weight you will not see progress also the sets should be 4-6 sets of 5-7 reps. Drink plenty of water and take a protein shake