I need help with my workout!!! ?

Question

i really want to get bigger biceps and i cant seem to get them. can someone give me a good routine? how often should i do it? i cant lift very heavy, i can do 3 sets of 50 lbs barbells 5 reps at max. HELP!!

Answer 1

That's a start, do that, then rest for 5 minutes and do it again.

Add in some reverse curls and some alternating dumbbell curls to make it a complete workout.

Do this twice a week with high intensity and keep going until you can barely lift your arms.

Have a shake before and after the workout so your body can get the protein to grow.

You can do it!

Al

http://phoenixbodystyling.blogspot.com/

Answer 2

Don't be in a rush; sounds like you are pretty young.  Go for endurance instead of big:  15 reps.....be much stronger than you look instead of vice versa.  Did you see these little 100 lb girls lifting 300 pounds in the olympics?