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For my bicep workout I'm doing one set of 20 reps at 25lb then another set of 20 at 20lb.?
My goal is both to gain mass and strength. What should I do to my workout to accomplish this? Can this also be applied to my other workouts as well? (I.e Chest, Back, shoulders)
4 Answers
- dankLv 46 years agoFavorite Answer
Believe it or not 6-12 reps is best for biceps in my experience. To get huge biceps the only way is learning proper form keep your Elbows in toward your waste your shoulder to your elbo should be parallel to your body straight the whole time only using your biceps try to flex your bicep as hard as you can when doing reps and pull hard up and slow coming down focus your mind on the muscle try to feel the bicep flex when doing reps try to keep bicep flexed as much as possible through out the set.
Source(s): I have big biceps I rep 40 lbs and can do 16 pull ups - RobertLv 46 years ago
For gaining mass you need to establish your base line. Find out how the maximum you can lift 10 times and do three sets of those. Only do this every other day, muscle mass builds on the days off when its repairing itself. Now keep in mind you will probably still be sore when you go and do it again. Might not be able to lift it 10 times so do the best you can. You should be able to add weight every month. Good for you and good luck.