Blow Up Your Biceps!

hey i was wondering how heavy/light you should go. i see that you are not using as much weight as a mass builder per say, but should you be sturggling to reach 12-15 reps or should they just be easy to do?

Hey Steven, You want 12 to 15 reps that will allow a deep, deep burn. The contraction at the top is the key. After 12 to 15 you should feel like your biceps are in a knot. Good Luck!

Hey I have been trying to get my biceps bigger for a long time now. I can lift a 20 pounds dumbell 10 times for 5 sets. However, it seems to me that my biceps are not getting any bigger. Can you please tell me what I am doing wrong or should do instead? Thanks

Hi Michael, I’v been following your exercises and i have noticed improvements in musclar appearence. Thanks for the great tips.

Michael.

Hi Michael, you look like a guy who can help me, I work out five days a week for a minimum of two and a half hours, I wanna gain size quick and I plan to put on 55Lbs of pure muscle in 6 months is that a possible goal? and what are some eating habbits or techniques i can use,
Thanks
Paul Michaud

Mike,

Thanks so much for your site, the information is great.
I’m going on a summer vacation in 4 weeks and was wondering the best routine to use in order to lean out while still maintaining most of my existing muscle. Mainly what kind of split, #of reps/sets & # of execises per bodypart would you recommend.

Thanks for your help and God Bless,
David

hey mike , ive been doin weigths for a year now and i didnt get much big, these r really great videos,so i was wondering in how many week will a get a good body if i follow your workouts?

Martin: everyone is different but if you put the right amount of effort in the gym ,eat smart and get the right amount of rest and recovery in a months time you should start seeing some impressive changes.

What are your thoughts on the Body for Life program developed by Bill Phillips? Would you consider that a good routine to get into to build your body?

John: Bill Phillips is one of the most respected names in the industry. Reason being he has developed a very sound program that works. With that said I am selling my new diet DVD Ripped Rulez geared specifically towards burning fat and stimulating lean muscle mass. You will get results in just thirty days on my program. No gimmicks, no pills, no short cuts just the real deal. It’s all about a life style change . Clean ,healthy low fat, high protien ,moderate carb diet. The order form should be up on my site this week. Thanks for the purchase in advance. Its the best investment you will ever make.

sir, iam currently 62 kgs iand iam 159cm tall i want to get down to 55 kg will this loss in fat build my muscles and my only cardio workout is skipping and i go to the gym to build muscles please giude me on this concept that will losing fat make mucles more ripped and more clearly seen

Hey Michael thanks for posting these vids. It’s good see someone not on roids showing us to properly lift. Thanks again

also, what is better, the ez curl or straight curls? is it better to hold the ez curl by the middle( or almost the middle, the side of the middle) or the really bent side,

Enzo: I always suggest the straight bar for curls. The e-z curl bar tends to disengage your biceps slightly when moving through the range of motion. Look for my new e-book Weight Training for the Natural Bodybuider coming out on my site in October.

and is their an age limit requirement in golds gym?

hey michael, I see my left arm is muscular
defined and bulky while my right arms is defined muscular but not as bulky
I do desame routines and reps for both arms. Can u help me and tell me how I can make my right bulky too. I am curently a baseball player for 6 Years and I’ve been batting right but throwing left ever since.my right
hand is quicker but my left hand is stronger. Can you also explain why?

Hi, GREAT website !:)
I train at home so can train more often in minimal time (30-60min, 3x/week).
Id like to ask:

1) whats more importnat, FREQUENCY or WEIGHT ? Ie. 20,10,10 of 50kg or 10,10,8 of 70kg for example ?

2) if RUN same day as GYM, when best, before or after ? How many minute/hrs before/after ?

3) how long should I REST in b/n each time? ex. 10,10,8 (1min rest b/n each), etc….or 2min rest and 15,12,10?

4) When I feel little lazy,, is it best to still work out but less ? Ie., not 60min but 20min or 30min but less strain & less frequency?

5) Last few weeks in Febr, I pushed more times each exercise coz weights felt lighter, so I will add weights Monday ! But how much? So max push = 10 , or … ?

JD: Let me answer these questions and also make the suggestion that you seriously consider getting a hold of my new e-book. You can find it at musclemaximization.com. It will go over many of your questions in detail First Frequency or weight ? The answer for that one depends on your goals, mass vs detail or both and the particular exercise. But without knowing what your goals are try deversification the frequent shocking of the muscle will always stimulate growth. Second: Always run or do your cardio after your weight training . No more than a 1/2 hour is needed. Third: I always suggest never resting more than one minute. We are natural bodybuilders looking to create a hard muscular physique . Pure strength athletes concerened with nothing but strength will require more rest. Fourth: Sometimes you need to listen to your body and instead of hitting it hard and heavy try changing it up and go light and do more reps. But try not to give in to being lazy ,it’s consistency that counts most of all. Fifth: Again as a natural bodybuilder strength is not your number one priority. The best approach is to create a plan that includes the proper rest and recovery. Going heavy every workout will derail your efforts. JD this is all covered in detail in my e-book I know you will benifit greatly from what you will discover by reading the info found inside .