Getting More Mass on Bicep Muscle

In case you don’t know what a tennis ball is, it is when your bicep has more mass than definition thus making it look like there’s a tennis ball under neat your skin were the bicep muscle is. There are many ways of getting tennis ball without weights. I advise you to stretch your arms and warm up before doing these work outs, to not get injured or a pulled muscle.

Without weights

Step 1: For starters or beginners do 2 sets and 10 to 15 reps of push ups 3 times out of the week. When you get use to doing it after the 2 or 3 weeks do up to 20 to 25 and then start increasing the repetitions every 2 to 3 weeks if you feel that you can do so. You can also increase the amount of sets you would like to do. Do them nice and slow, don’t do them fast, every time you exercise your muscles, you work them out slowly to get better results. When you do the push up you go up and down and touch your chest against the floor.

Step 2: If you want to get the cut to see your tennis ball, better do diamond push ups. It’s the same as a pushup but you make your hand into a shape of a diamond and when you go down your noise has to touch the middle. It gives you definition and develops your tricep muscles. You do like half of the reps that you do with the regular push ups.You can do them after you finish doing your sets of the push ups.

With Weights

Warm up with 1 set of push-ups at least 10 reps to not get tired. Use dumbbells, starters use 10 pounds to 20 pounds depending your weight. Stand up against a wall and hold your dumbbells and keep your elbows up to your waste. Have your elbows on the side of your waste or on top and keep your elbow bended and your forearms going straight. Now “curl” your dumbbells slowly and both arms at the same time. Remember “every time you work out slowly, you get better results”. Do at least 2 to 3 sets of 10 reps. Don’t do more than 10 reps or else increase the weight or do more sets.

I think a curl bar is much better when you begin working out your arms. Because when you curl up, both of your arms move at the same time. When you use dumbbells one arm is weaker than the other depending which arm and hand you use the most (lefty or righty). For example my right arm has more muscle than my left arm because I am right handed and I am stronger in that arm. My left arm on the other hand, has more definition. With the curl bar you do the same thing with the dumbbells. There’s also another way that is sitting down and curling your dumbbell up to your chest.

Curl Bar

Dumbbells

Curl Up Sitting Down

Curl Up Sitting Down