My biceps are very difficult to increase its size..it always keep to be small..when i worked it out,the biceps were very easy to get in pain..what should i do?
Do weighted squats and deadlift immediately before you start working out youre arms! Also don't forget to work out youre triceps and brachialis if you want bigger arms! any questions? :)
So don't work out biceps every day. This will kill them, they have no time to recover and in turn will end up even smaller. Go intense when spun biceps to. Keep it to about 3-4 exercises and lift as heavy as you can go. Try this:
After back do this for biceps:
Ez bar curl
2 strict sets of 10-12 reps
2 cheating sets 4-6 reps (go heavy)
2 sets of each til failure