Please please help BICEP workout for strong arms!!?

Question

HEY!

im 17, i want stong arms, but not bulging biceps, just stong and toned ones.

ive been told to do medium weights of 20 reps and 2 sets per each exercise. this is my workout:

2 sets of hammer curl (20 reps)

2 sets of bicep curl (20 reps)

2 sets of concentration curls (20 reps)

during the end of some of the reps my arms kinda shake. they are sore 2 around reps 15 of the concentration and biceps curls, but i keep going.

is this right?

are my arms supposed to be sore even if im not doing heavy weights for building muscle mass?

I rest 60 seconds between each set.

please can someone tell me if im doing my bicep workout right and my arms will increase in strenght, not generally size.

please people any info u have will help=)

maybe i might be able to do more bicep exercises but i feel that doing the above 3 is enough as i dnt want to injury myself. am i just being naive???

Answer 1

Alright man, i definitely think i can help you out on this one. Ive been training for a while, getting amazing results, I also train in MMA, Muay Thai and Jeet Kune Do, so training isn't really new to me, but it did take me a while to figure out. First of all, the key to getting stronger, bigger, more lean or whatever you are looking to do is two things : ALWAYS switch up your exercises (don't ever let your muscles get used to doing the same routine, same weight all the time) and that you do it right. Make sure you don't overwork, the biceps are a small muscle so you can't overdo it and expect them to recover and grow. every time you lift you tear muscle, it has to have time to rebuild. Now 20 reps is too much unless are looking for endurance, and 60 seconds is too little of a break unless you want great stamina (for example it would be a good workout for a fighter). Do exercises slow and controlled, 6-10 reps (MAX of 10) with a good break in between, I know that sometimes it feels like a 2 minute break is slacking but you need some time to recover in between sets. Do 3 different bi exercises, 3 sets each, 6-10. Also make sure you hit your triceps, they are the opposing muscle, you need to build up your opposing muscle to make sure you're bi's get big too. goodluck and email me if you need anything, i can help you out with setting up a training scheduel

Answer 2

the problem with this is that youre ignoring your triceps... the triceps make up the majority of your arm.  add some close grip bench press, any tricep press downs, dips, diamond push ups...

Answer 3

well what you're doin is fine...however, if you want overall strength, stick with push-ups, chin-ups, and remember to work all your other arm and shoulder muscles with weights too, not just your biceps, because the biceps need all the other muscles to help. free weights are def better at building overall strength (compared with machines)