I am a female, 145 pounds, 170cm tall.
I work out 5 days a week doing 1 hour cardio & 1 hour lifting. I began this training program about 2.5 months ago...
I am having trouble developing muscle in my biceps, although I have a little amount of muscle, I want more for the amount of work I do... Any tips on how to accelerate my growth?
I currently do about 4x10 of biceps curls 3x10 standing barbell curls and 3x10 of when you have a straight arm and left it in towards your boob (not sure what its called) & some for back with use biceps
I usally use about 5kg
would it better to try and do 8 reps of 6kg, and then15 reps of 4 kg, then 20 reps of 2kg... without resting. I have heard this is really good for tearing muscles? I have enough protein & sleep.