[melloboi23]

I would like to build my bicept but I need to know for bicept curls which is better my maximum weight with lower reps or lower weight for maximum reps? Remember I just want to build no cardio right now.

[DoulaLC]

Heavier weights, fewer reps... often suggested to stagger days... shouldn't take long to start noticing a difference.

[Gav91]

As DoulaLC has said, it is best to do about 12 reps with fairly heavy weights, rest and then later increase the weight but do fewer reps.

Trust me you will seethe difference.
I also use protein shakes which I find helps.

[hardrockfanatic]

I bought some 15 pound weights which don't seem that heavy I know, but started doing two-three sets of 12 with a variety of exercises and my arms got bigger and stronger quickly.

[Mikis]

In my opinion if you want to have conspicuous biceps's you have to give them extra attention. You have to train them more often than you train other parts. For me the best way was to do from 8 to 12 reps with heavy weights. I woud take weights with which I could do 7 or eight reps max and train until I reach 12. Then put on more so I could only do max 8 and again up to 12. Train them almost every time you work out but only IF they are not sore(cuz if they are you musn't train them until the pain is gone!) This is kind'a extreme so it will take some time for your muscles to get used to. But it worked for me. However if you feel that your biceps are weak and worn out do not be afraid to scip a day or two to let them recover. That's just my opinion.

[kp2171]

First, figure out your maximum one rep limit. What is the max you can lift with good form. Then, if you want to build size, you try about 75-80% of this max for several reps... the 8-12 rep limit mentioned is reasonable... but make sure you are using good form, and with free weights you can use different angles to get the best results.

For sheer strength, you go more weight and very few reps... for size you go with a little less weight and a few more reps.

Big muscle groups, like the back, can take fewer days in between workouts. Single muscle groups need some rest. If you are working with heavy weight and good form you don't need to push this too much. Give the muscle time to rest and recover.

Also, don't neglect your triceps. As much as guys like to focus heavy on the biceps, I've personally seen triceps work pay off big time, and developing this greatly helps with overall upper arm balance and size.

One of the best things I did in HS was buy a golds gym bodybuilding book... now, I wasn't a bodybuilder, but I wanted to understand how to get the most out of every workout and wanted to use good form to max results and min injuries. I still use this book, a dozen years on, to guide me in my workout.

They might be "gym rats" but that doesn't mean they don't want the most bang for the buck for the time put in. so a good reference book is something you can carry with you always.