what is the best workout routine to increase bicep size and mass?

m 18 and im trying to increase my bicep size and mass, i currently weigh 153 LBS and am 5' 10". I have researched and found that bar curls, hammer curls and incline curls are my best bet for workouts to do this such thing, is this true?

also i have noticed my last workout, i am extremely sore in my biceps from these routines, its been 2 days since and am still extremely sore. (it hurts to extend my arms completely because my biceps are so tight) i have taken the past two days off.

is this normal? also what kind of protein should i use?

let me know what you think, thanks

 

what is the best workout routine to increase bicep size and mass?

lol

 

what is the best workout routine to increase bicep size and mass?

Its completely normal to feel like that. you just had a good workout. you have doms(delayed onset muscle soreness) micro tears in the muscle. there repairing, getting stronger and bigger. i personally love doing preacher curls with the ez curl bar. i do 4 sets, increasing the weight each time to roughly do 8-10 reps. then i do a drop set(decrease the weight and rep till failure) then at my very last set ill do 2 negatives. but dont just focus on biceps. triceps make your arms look massive too.

 

what is the best workout routine to increase bicep size and mass?

I use perfect whey for protien

 

what is the best workout routine to increase bicep size and mass?

Squats.

 

what is the best workout routine to increase bicep size and mass?

Don''t use protein!!! If you use protein you lose 3% of your muscle, especially from biceps, during the night.

 

what is the best workout routine to increase bicep size and mass?

okay well what type of tricep workouts are good?

also should i continue to workout while i am this sore?

 

what is the best workout routine to increase bicep size and mass?

HAHAHAHAHAHAHA

troll

 

what is the best workout routine to increase bicep size and mass?

Rule#1 stop being a lil bitch and work on your whole!!! body rather than just biceps(and p.s. back excersices help ur bis grow)
Rule#2 Take vitamins and whey protein
rule#3 get a GOOD routine and be patient, consistency is the key to results
rule#4 get big and aesthetic than acquire poo-tang
rule#5 stop being a pu**y u little bit*h

 

what is the best workout routine to increase bicep size and mass?

your really ****ing cool^^ im asking for help and your mocking... sweet forum