But How Much Weight, Bro?
I can hear you asking how much weight you’re supposed to be lifting. In fact, I’ve heard you the whole damn time. Fuck form, you say – I want to lift heavy weights! Slow down there, dude! You’re not ready to lift the big weights with the meatheads yet.
In general, you want to be lifting about 60% of your max weight to build your biceps. 60% of your 1 rep max will help prevent injury, so be smart and keep safe. You can figure out your max weight by finding the weight you can do a single rep with, but is too heavy for you to do two.
The 60% rule is generally one you should follow, but if you’re new to working out, you might not be able to handle much more than 20 pounds when you’re doing curls. If that’s the case, most guys can start with 15-pound weights and get through their exercises.
If you can’t make it through three sets of eight to 12 reps, don’t feel bad about yourself. You’ll get there sooner than you think. You might be a scrawny beanpole or a bucket of lard now, but if you keep pumping those guns you’ll make it to the NFL in no time!
Or at least look better in a tight t-shirt.
Blasting your biceps is all well and good, but if you really want to look like a monster – or a lean, muscular dude – you need to eat right too. We’ve already talked about how to bust your belly fat. Next week we’ll talk about all the bullshit myths that musclemen love to perpetuate, as well as how you really need to be eating if you want to build your biceps.