Off subject: Building bigger biceps?

[bigvegan]

"First off I have a hard time sticking with something if I don't see results. I guess it is my ADHD or something. :-| Anyway, wondering if anyone has some tips for fast size growth. Lots of weight & few reps, or light weight lots of reps? How do you determine the weight? Any tips you have is appreciated."

A couple of basic tips:

1. Do NOT work on just one muscle group. Always work muscle groups and their antagonists (not necessarily on the same day,but make sure they get the same amount of work), so that you don't end up musclebound. If you're building your biceps, also work on your triceps.



2. For maximum muscle hypertrophy (size gain), you want to do a fair amount of reps with a fair amount of weight, probably 3 sets of 8-10 reps, and increase the weight once you can get through 3 full sets. (Sheer strength - much weight, fewer reps, toning - less weight, more reps, muscle growth - as much weight as you can handle for many reps)

3. Make sure you're also doing compound exercises that work out full muscle chains (Squat/Deadlift/Bench/Military Press/Leg Press/Rows/Pull Downs). Lifting using multiple muscle groups increases testosterone production, making muscle growth occur faster.

4. Make sure you're getting enough protein (1/2 a gram to a gram per lb. of body weight per day), so your muscles have the fuel to grow. You also need plenty of carbs/calories, but it's up to you how much, as these also add fat as well as aiding muscle growth.

5. Give yourself a day or two off between working each muscle group. Divide your body up and do given sets each day so you work out each muscle group 2-3x a week.

I think the Governor of California has some advice as well:



"It's terrific!"