Tips to get bigger biceps muscle - African natural bodybuilder in Nigeria not in Ghana #gym #fitness

Frequency Work out your biceps up to three non-consecutive days a week, with at least one rest day in between Weight If your goal is to build muscle mass, use heavier weights and do 6–8 repetitions, with the last couple of reps being difficult. If your goal is endurance and lean muscle, use lighter weights and do 12–16 repetitions Rest Rest for 60–90 seconds between sets Sets Repeat 3–4 sets if building muscle mass, or 1–3 sets if building endurance and lean muscle #bodybuilding #gym #fitness #motivation