Don't listen to these clowns with their dumb arse protein shakes. The best method is a continous training programme. Muscles don't appear overnight. You need to train at least twice a week to maintain your overall size. Put it this way it only takes a third of the time to lose what you put on, i.e. if you weight trained for three weeks, then rested for one week you'd lose the muscle mass. Back to your question. Pressups train your pecs not your biceps. You need to perform dumbell curls with approx 10kg for each arm. Do 3 sets of approx 15 repititions. Then after two weeks increase the weights to 15kg per arm. You should also look into: Bar bell curls - as this increases the length of the bicep, dumb bell curls increase the peak of your bicep. Tricep overhead curls using bar bell - this gives shape at the back of the arm, helping to builld a better arm package. EZ bar curls - this helps to give definition to the forearm. If you're serious about building muscle then invest in a good set of weights. Better still go to a gym. One final thing....40 pressups is for girls. You should be looking to do 50 pressups, then 50 situps, then 50 leg raises; performed three times to get better results.
