You must have your biceps FIT!!! specialy for long mains.
Grab a weight and you must be able to make series for 2-3 series for 40+ reps. on the last reps you need to feel it burning!!! but the tick is HIGH REPETITION work-out.
3 times a week is better than nothing...
LOL
Running a M11 especially on long mains will build muscles!!
