Workout suggestions? i want to gain strength and muscle -lean?

Question

(1) 4 sets of 20 repititions of Hammer Curl 25lb
***Now 4 sets of 14 repetitions of hammer curl 30lb

(2) 4 sets of 20 rep of Cross Body Hammer Curl 25 lb
***Now 4 sets of 14 repetitions body hammer curl 30lb

(3) 4 sets of 20 rep of Bicep Curl 25 lb
***Now 4 sets of 14 repetitions bicep curl 30lb

is it ok that i went from 20 reps with the 25lb to 12 reps with the 30 ...tell me what i should change...any help at all would be helpful=] if am doing too little repetitions then how many should i do! but i want to keep the same exercises! and how many days a week!!i need helpful tips !!! ohh and are protein shakes such as boost good for building muscle!!

Answer 1

Any weightlifting exercise, works better when you include REST. Muscles grow bigger during the rest, not during the lifting. INCLUDE daily aerobics and stretching to make the metabolism higher, so the blood flows better thru the muscles. That ALSO makes muscles bigger.

Young? Lift every other day. As you get older, add more rest days between lifting. I am 54 and I lift once a week. Mon-Fri I do aerobics and stretching.

Answer 2

1

Answer 3

Training for muscle: ( i see you only wanna be popeye, all bicep???? try this overall exercise)

isolated muscle training is the best:

Day 1
4 sets of 6 to 8 reps concentrated curl with 40lb (double of your heaviest) - Bicep
2 sets of 6 - 8 reps of SQUAT with 100lb (or the heaviest u can maintain with 6 reps)- THIGH, overall
4 sets of 10 Bench press with 60lb - Chest
cardio for 30 mins to 1 hour

Day 2
4 sets of 6 - 8 reps dead lift with 60lb- lower back
4 sets of 6 - 8 reps dumbell pull with 40lb - mid back
4 sets 10 head cruncher with 30lb - triceps
4 sets of 15- 20 reps of forearm exercise (go light)
Cardio 30 mins to 1 hour

Day 3
3 sets of 10 to 15 Cable pull over (15lb to 35lb) - Inner chest
4 sets of 6 - 8 incline bench press 60lb- upper chest
4 sets of 6 - 8 Decline bench 40lb - lower chest
4 sets of 10 fly 15lb
2 sets of 6 60lb dumbell pullover - chest
Cardio 30 mins to 1 hour

* all cardio preffered AFTER weight lifting

Day 4 rest
day 5 rest

continue day 1

as for LEAN- go on low card, high protein diet....and eat 5 to 6 meals a day..small portion of course....

8am- oats
10 am- protein shake
12 - turkey sandwiches with wholemeal bread
2 - half boil eggs - 4
4pm- isolated protein shakes
5- gym
6- protein bar or (dinner steak, light meal)
8 - shake or sleep...

in 3 months, you'll be lean

cheers

Answer 4

you need to do a lot more than just bicep curls to gain strength and size. the tricep is 2/3 of the upper arm. best results are seen when training the entire body utilizing compound exercises. vary the rep range and tempo from workout to workout. take your bodyweight x 25 and eat that many calories to gain weight.