How can I get nice biceps?

Question

I really want to get nice biceps for the summer. I have dumbells (5-45 pounds) and a 30-60 minute lifting routine. What else should I do? How should my diet be? My BMI is 16, weight is 121, height is 5"7. Can I do it in 2 months?

Answer 1

First, what do you mean by "nice biceps"? Do you want size or do you want definition?

Biceps are a very small muscle and are therefore very easily over-trained. If you are looking for size, you need to cut back on the number of reps per set. You should go for 10 reps max on your lighter sets and 6 reps on your heavy sets.

If you want definition/tone, then you need to do more reps/lower weight. 12-15 reps per set.

In either case, I would not do more than 9 sets for biceps

Since you have dumbbells, I would suggest doing:
3 sets standing alternating dumbbell curls

3 sets seated dumbbell curls (but put the bench at an incline, you'll notice how much harder this is than just being seated straight up.)

3 sets hammer curls OR you can do 3 sets of concentration curls.

Those 3 exercises should help you hit all the areas of your biceps.

And if you are training for size, I would definitely recommend not doing biceps more than twice a week.


As an aside, don't forget that big arms come from having big triceps. Your arms will always look larger as a result of your triceps, not your biceps, so don't forget to train your tris, hard and heavy.

Answer 2

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RE:
How can I get nice biceps?
I really want to get nice biceps for the summer. I have dumbells (5-45 pounds) and a 30-60 minute lifting routine. What else should I do? How should my diet be? My BMI is 16, weight is 121, height is 5"7. Can I do it in 2 months?

Answer 3

Workout Tips:

The best rep range for biceps is 10-12, but it needs to be a HARD 10-12. You have to be digging deep and wondering if you're going to make it through the set once you get to reps seven, eight and nine. Also, using heavier dumbbells and completing just six reps with a partner really zaps those biceps! This is to focus on strength and to force the muscle to respond. You definitely get out of it what you put into it. If your biceps are shaking with fatigue, you did a darn good job!

Also, keep your routine fresh by changing it every 4-6 weeks. Any fewer than four weeks and you're not going to be sure that it's working, and any longer than that and the routine starts to get stale. You have to give a workout time to produce results.

While working your biceps, DO NOT give your lower back and front delts a workout by swinging the weight. The first focus should be on choosing the right weight to complete the desired number of reps with strict form. The more weight you move, the more stress that's put on the muscle, resulting in more growth. But you have to use a weight you can lift. Remember also that cheating increases injury.

Use volume training every couple of weeks to mix things up. Complete 10 sets of 10 reps with one heavy exercise (like barbell curls) and finish off with 2-3 sets of a lighter cable or dumbbell movement. This is an advanced technique that requires you to have a solid foundation. You should incorporate volume training into your workout every four weeks for the best results.

This is very important too! Let your biceps RECOVER. Don't underestimate the importance of allowing your biceps to recover fully from an intense workout. If you're really working your biceps to the max, than 24 hours of recovery time isn't enough. Allow at least 2 days before working them again. More is definitely not better. While you're waiting for your biceps to recover, work on another area of your body. You can start to alternate days. For example, I work my upper body one day and my lower body the next.

Your Diet:

Your muscles are made of protein and the amino acids are the building blocks of protein. Making sure that you're eating a diet rich in protein helps build muscle quicker!

Hope this helps! You can definitely get sexy biceps in two months! I've noticed huge results in about one month while using the above tips. Good luck!

-Ashley-

Answer 4

You can do it in just a few weeks! The biceps are one of the quickest muscles to build. I have really toned arms, and for my biceps I just do hammer curls and bicep curls in the AM and PM. (2 sets of 12 each time)

Answer 5

big guns come from utilizing heavy compound exercises. db curls are not optimum for stimulating hypertrophy in the biceps. if all you have access to is dumbbells then do a variety of db curls and do some pull-ups

Answer 6

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push ups work your triceps (back of arms) so wont work your biceps. do some pull ups on a bar to work the biceps and your shoulders/back.

Answer 7

curls, curls, curls... do regular standing curls, hammer grip curls, concentration curls, about 12 total sets per workout of 8-12 reps each set.

Answer 8

lift