How many sets should i do with a curl bar to get my biceps more defined?!
Question: Also, how much weight should i use?i am 160 pounds and 5 feet 7 inches.please help!
Answers: Also, how much weight should i use?i am 160 pounds and 5 feet 7 inches.please help!
First off, lose the curl bar. You'll get much better results with dumbells. Alternate arms for biceps curls and do not forget the "secret" to bigger biceps -- hammer curls. You need to complete three to four sets of six to eight reps with very heavy weight to get awesome results.
What I do is I lift 5 sets of 1o reps. Do as much as U can this much and this should work out fine for you
try this routine:
warm up with light weights - curls = two sets
dumbbell curls: 2 sets
barbell curls: 4 sets
dumbbell curls: 2 sets alternating arms or seated
dumbbell curls: hammer curls
dumbbell curls: with light weight unto exhaustion
vary routine after two weeks
To start off, select a weight that you can lift relatively easily about 12-15 times for a warm up.
Then select weight that you can lift 6-8 times and do 3-5 sets with that weight. Make sure you get a couple days rest in between your workouts. As you become accustomed to lifting, you will want to vary your sets/reps to keep your muscles from adapting to maximize growth (i.e. 3 sets of 10 reps, 5 sets of 5 reps, etc.)
Be careful not to only work the bicep muscle, though. The biceps are only 1/3 of your upper arm with the triceps consisting of 2/3. I would recommend at least working the triceps along with the biceps. Good Luck!