I'm 15 years old & want nice looking biceps. What kind of exercises should I!


Question: I'm 15 years old & want nice looking biceps!. What kind of exercises should I do!?
How much weight should i lift & how many reps!?Www@Answer-Health@Com


Answers:
Regarding weight and reps:

Start from low weight and continue to add weight till you do atleast 3 reps without cheating!. Some people do more reps by cheating!.Good form and posture is very important!.

Always remember, more reps will give you a nice structrure and stamina but not the mass!. More weight and less reps will give you more strength!. Fast reps will give you more power!. i would adivse you to do low weight and more reps and keep increasing weights as your rep speeds automatically slows down

3 important things to build muscle

1: Good Workout
2: Eat protein rich food and good diet
3: Last but not least enough sleep!. Atleast 8-9 hrs

Tips to Build Muscle :

1: Donot overtrain!. Most people do!.
2: Donot train same parts wihin the same week!. for eg split like this

Monday : back and biceps
Tuesday : chest and triceps
Wenesday : Rest
Thursday : Leg and shoulders
Friday : Aerobic exericses such as running and abs

3: Eat good protein supplement immediately after the workout and
first thing in the morning

4: Do variety of exercises!. Some people do the same exercise every
time!. Body gets to accustomed to your routine!. so, change the
exercise and schedules in some intervals!.

Best recommended exercise for biceps!.

1: standing barbell curl
2: Incline Dumbbell Curls
3: Preacher Curls
4: Hammer Curls
5: Concentration Curls
6: Reverse Curls

There are lot more!. I hope this should be a good startWww@Answer-Health@Com

Hello, I would start off with pull ups to strengthen your arms!. Wide grip, close grip & reverse!. Do this until at least you can do repetitions of 10!. Then do slow & concentrated standing curls with dumbells for isolation!. This will increase the mass of arms!. To define them, sit on a chair with legs slightly open, put your elbow on thighs, and lift the dumbells one at a time!. Flex as you curl and hold for a second and repeat!. Lift a weight that you can accomplish at least 8 to 10 reps three sets!. Then gradually move the weight up!.Www@Answer-Health@Com

curls!.!.!.the amount of weight you should lift depends on how strong you are!.!.!.you wanna do about 3 or 4 sets of 8 reps of your 8 rep max (meaning the max amount of weight you can do for 8 reps)!.!.!.and it's okay if you can't do all 8 by the 4th set!.!.!.!.you'll also want to do pull ups!.!.!.and dont cheat your curls to make yourself be able to lift more weight!.!.!.do them correctly!.!.!.you'll also want to do curls with seperate dumbells for isolation and curls with a bar because you'll work the different smaller muscles in your arms by doing different arm exercises!.Www@Answer-Health@Com

Theres no set weight!. I'd say start over with a smaller number so you can do about 10 continuous reps, then take about a 10 second rest and go again!. 10 reps its a good amount, just make sure you can handle the wait to do a few sets!.

Its no good saying ooh i'm so tough lifting 50kilos for example and only doing 5 reps and stopping for the day!.
Its far better to gradually build up as your muscles strengthenWww@Answer-Health@Com

Yes physical good looking is nice what i will recommend to you is to push ups,have a time table from the morning then in the afternoon set your own limit roughly 10*!.Have a balance diet and never lift too much weights,have roadwork ie have a walk twice a week!.Enjoy the training
Www@Answer-Health@Com

The old fashioned military way - Push ups and pull ups!.Www@Answer-Health@Com





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