How To build up bicep muscles!
Question: How To build up bicep muscles
I'm 14 and a girl and i weigh about 8 and a half stone!. I would like to build up my bicep muscles!. What weights should I start off using and after that weigh becomes easy how many more pounds do I lift each time!. And how often should I do it as to not hurt myself!. Thanks for your help 10 points to the best answer!. :DWww@Answer-Health@Com
Answers:
5kg's to start with and do bicep curls but make sure u work your tricep to!.Www@Answer-Health@Com
Considering you want to build bicep muscles it's best to build all over!. One cannot specifically grow muscles out of proportion!. You should focus on compound exercises instead of isolation exercises!.
For the upper body you should focus on bench press, weighted dips and weighted pull ups!.
More specifically for the biceps, isolation exercises include: alternate hammer curls, alternate incline hammer curls, concentration curls and dumbbell bicep curls!.
Considering I don't know how strong you are aim for a weight where you'll strain by the 12th rep!. So I guess you could start off with 10 pounds!.
I should also stress the importance of eating well, here is a meal plan which maybe useful:
Sample 4,000 Calorie Meal Plan
Breakfast:
Oatmeal 400 calories
Cottage Cheese 150 calories
30 grams of whey protein 150 calories
two tall glasses of water
total: 700 calories, 60 grams of protein
meal two:
Whole Wheat Bread Sandwich 450
Salad with EFA dressing 150
two tall glasses of water
total 600 50 grams of protein
meal three pre workout
oatmeal 300 calories
60 grams of whey protein 300 calories
two tall glasses of water
total 600 calories 40 grams of protein
One hour before workout down 3 tall glasses of water!.
workout ( This is what its all about, so give me 200 percent effort! )
meal four post workout meal
50 / 50 Maltodextrin / Dextrose Combo calories (depends on body weight)
grams (depends on body weight) of whey protein
total 700 calories, 40 grams of protein
Meal Five
Salmon 500 calories
leafy green stir fry 200 calories
2 glasses of water
total 700 calories, 60 grams of protein
Meal Six
cup and a half of cottage cheese 400
oatmeal 300
total: 700 calories, 60 grams of protein
Total is 4,000 calories and 310 grams of muscle building protein!.
If you were to only consume 3,000 calories then maintain 1!.5 grams of protein per pound of bodyweight a day!.
Just lower your other macronutrients!.
Sample Off Day 4,000 calorie Plan
I know this is ALOT but within a few months you'll have bigger biceps!.
Hope this helps :)Www@Answer-Health@Com
For the upper body you should focus on bench press, weighted dips and weighted pull ups!.
More specifically for the biceps, isolation exercises include: alternate hammer curls, alternate incline hammer curls, concentration curls and dumbbell bicep curls!.
Considering I don't know how strong you are aim for a weight where you'll strain by the 12th rep!. So I guess you could start off with 10 pounds!.
I should also stress the importance of eating well, here is a meal plan which maybe useful:
Sample 4,000 Calorie Meal Plan
Breakfast:
Oatmeal 400 calories
Cottage Cheese 150 calories
30 grams of whey protein 150 calories
two tall glasses of water
total: 700 calories, 60 grams of protein
meal two:
Whole Wheat Bread Sandwich 450
Salad with EFA dressing 150
two tall glasses of water
total 600 50 grams of protein
meal three pre workout
oatmeal 300 calories
60 grams of whey protein 300 calories
two tall glasses of water
total 600 calories 40 grams of protein
One hour before workout down 3 tall glasses of water!.
workout ( This is what its all about, so give me 200 percent effort! )
meal four post workout meal
50 / 50 Maltodextrin / Dextrose Combo calories (depends on body weight)
grams (depends on body weight) of whey protein
total 700 calories, 40 grams of protein
Meal Five
Salmon 500 calories
leafy green stir fry 200 calories
2 glasses of water
total 700 calories, 60 grams of protein
Meal Six
cup and a half of cottage cheese 400
oatmeal 300
total: 700 calories, 60 grams of protein
Total is 4,000 calories and 310 grams of muscle building protein!.
If you were to only consume 3,000 calories then maintain 1!.5 grams of protein per pound of bodyweight a day!.
Just lower your other macronutrients!.
Sample Off Day 4,000 calorie Plan
I know this is ALOT but within a few months you'll have bigger biceps!.
Hope this helps :)Www@Answer-Health@Com
go to
www!.Bodybuilders!.com
there you will be able to find anything and everything you need and want to know!.Www@Answer-Health@Com
www!.Bodybuilders!.com
there you will be able to find anything and everything you need and want to know!.Www@Answer-Health@Com