Want Bigger or More Toned Biceps?
Generally, if you’re going for size, you should use a weight that you can do 3 sets of about 10-12 reps each. If you’re going for tone, you should pick a weight that you can do 3 sets of about 12-15 reps each.
The weight you use should be just enough where you’re barely getting your last few reps up on the last set.
If you’re going for strength, pyramids work best. When doing pyramids, you increase the weight with every set and go for less reps. So for example, you can start with 50lb, do a set of 12 reps, go up to 60lb, do 10 reps, go up to 70lb, do 8 reps, go up to 80lb, do 6 reps. You want to pick a weight where you’re going to failure on each set (where you can’t do anymore, so on the last set of 80lb, 6 reps is as many as you can get up). Pyramids are very intense, however, and I’d recommend going with 3 sets of 10-15 for a few weeks before you consider doing them.
Different bicep exercises also achieve different things. Generally, standing barbell curls are better for size gains whereas more isolated exercises will workout different parts of your bicep. For example, concentration curls with dumbells (where you sit down and rest your elbow on your leg and do the curl) help give you that “peak” in your biceps.
More important than anything else is that you maintain proper form (you can REALLY hurt your back if you rock the weight back and forth). Pick a weight you can do PROPERLY, where the only thing moving is your arms. And count at least 2 seconds on the way up and at least 2 seconds on the way down. If you go too quickly, you won’t get as good of a workout and you’ll hurt your tendons.
Keep in mind also that if you want to get bigger biceps, in addition to your workout, you need to be eating well and getting enough protein. The general rule of thumb is that for every inch on your arm size, you need to gain about 10-15lbs.
If you want to get ripped, in addition to doing the right workout, you need to be dropping your body fat percentage. You can do this by eating leaner and doing cardio after your workouts or on days when you’re not hitting the gym.
