Q&A for How to Get Better Biceps

Yes! Any exercise that involves lifting your body weight will help you build muscle, especially if you pair calisthenic exercises with weight training.

Yes, it's a great idea to get started with push-ups and pull-ups. They're the best option for preteens.

At your age, the best workout is a body weight workout. That means you should not do the exercises above that include weights, as they could hurt you. You may be able to find a gym that will allow you to join, but usually they have age restrictions that allow you to join at 13 if you have passed a course on weight training or 16 if you haven't.

Start off with 5 lb dumbbells. Do 1-3 sets of 10-15 reps. As the exercises become easier, gradually increase the weight of your dumbbells until you are able to do 3 or more sets or 8-10 reps. You should do a full-body strength training workout 2-3 times per week, with at least 48 hrs rest in between. As you age, your body will take longer to repair itself after a workout.

Yes. If you push yourself too far too fast, you can get hurt. Muscles can tear, tendons can tear, or inflammations can occur.

It is important to lift heavy weights with good form, and increase your protein intake.

It does not affect your height -- that is a myth. It's certainly safe to begin lifting weights, but make sure you start with lighter weights and work your way up.

Practice doing pushups and planks.

You can try chin-ups and pull-ups. Start at a dead hang and slowly pull yourself up.

When your usual weights no longer feel heavy to lift, that's when you'll know it's time to increase them.

If it's easy or semi easy to lift, then increase the weight. If you have a hard time doing 20 reps, stay with the weight you're at.

Technically, there is no age you have to be. Just start with smaller weights, and work your way up as you get older or stronger.

Be patient, your biceps don't grow noticeably in one session. In a month-3 months if you stay consistent you will have noticeable growth.

Lots of protein and good fats. Track your calories to see how much you should eat per day, and aim to eat about 200-300 calories above what you do now.

Absolutely not. Modify as you need to. Longer rest times between sets will probably enable you to power through the second two.

Meats are the best source of protein. Many bodybuilders get the best results from these.

If you're looking to bulk, squats and deadlifts with proper dieting and rest should have you packing on mass in no time.

It will be hard, as you will be limited in protein. Beans, soy and vegan protein supplements are your friend.

Use heavy weights like 450 or 500 hundred pounds.

That sounds great, but if you want your biceps to get bigger, you should rest in between days; it's the periods of rest during which your muscle tissue grows. If you're working out every day, you're continually tearing down the old muscle tissue without giving it the opportunity to regrow stronger.

It depends on the exercises, but you can start working out at 16 while not putting huge loads on big compound movements like squat, deadlift and bench press because it is proven that can stunt your growth and destroy your posture. Bodyweight exercises are the best choice to start with until you are 18-19 years old.

Height is mainly based on genetics, so it will be nearly impossible to grow from exercise. At age 17, you may still get a little bit taller, but there's nothing you can do to make it happen.

Do cardio exercises to lose weight and weight training exercises to make your biceps bigger. The cardio will not cause you to lose the muscle you are gaining.

You may need more time for your muscles to recover from Monday's workout. Work out every other day until your muscles adjust.

If you are looking to add mass, do fewer repetitions with heavier weights. If you are looking to add tone, do more repetitions with less weight and focus on your diet. Push yourself. If you don't feel challenged, you won't see results.

Start off with a low number, like 15, then work your way up so it is still challenging.

Take a "before" picture of yourself and then take another picture a few months into your workout routine.

Try three sets of 12 reps. A rep, short for repetition, is one execution of any move, a set is any number of reps. So one rep of a push-up is down and up. There are no rules, you can do any number of reps and sets you like. You want your muscles to feel a bit burning, but never to hurt. Always stop before it hurts. Pick a number you like, and stick with it for a week. Whether it's easy or hard, do that amount of reps and sets for one week and see how it feels over time. Always finish the amount of sets and reps you set out to do.

Yes, it should be unless you have any physical problems with your body or taking medication. Ask your doctor if you are unsure.

That depends on your weight. For someone who is very heavy, being able to do consecutive pull ups is a great achievement and will lead to bigger biceps. However, pull ups are not the only exercise you should focus on.