"How do I get biceps like you"? This question comes up all the time so here is a sample of what it takes. Please understand that it takes at least 3-6 months of consistency to start seeing visual results and around 1 year or 2 to build the musculature to where most people start getting happy with the visual results. I use 5kg/11ib weights. Start with lighter weights and build over time. Bands and cables work ok too. This routine is best done without rest or minimum rest in between exercises. What we are looking for is the muscle burn, and then staying in that zone for as long as possible. What I have found is working within the "burn" cycle or crossover recruitment cycle and then staying in it, gets you maximum benefits/results/bang for buck/payback for time. As far as frequency is concerned, small muscle groups like the biceps can be trained regularly, but I would recommend no more than 3x per week for any individual small muscle group due to low functional crossover. Basically if you train the biceps 3x per you must train the triceps 3x. The triceps offset the biceps shortening/strengthening cycle so please be aware that tactical training is required especially when you pass 40 years. I always recommend seeing a local Personal Trainer once or twice to sort out blind spots in your technique and training philosophy. If you are under 35 you can wing it quite easily but after 40, baseline common movement mechanics/protocols are set into the nervous system. Functional/tactical training with the persons movement future in mind is rarely if ever considered by non professionals. The material I present always has this in mind so it is good to go functionally, you just need to remember to train both sides of the muscle in an isolation protocol. If you require quick advice just comment below. Enjoy! Cyn