Are 4 sets of 50 reps with 3kg dumbbell biceps curls twice per day good for shaping the biceps and building endurance

High volume: With 4 sets of 50 reps twice a day, you're putting high stress on your biceps, which stimulates muscle growth and endurance.
Progressive overload: Gradually increasing weight or reps over time helps challenge your muscles and keeps them adapting. However, using only a 3kg dumbbell may not provide enough resistance for optimal muscle growth in the long term.
Frequency: Bicep curls twice a day can allow for more training volume, but it's important to ensure adequate rest and recovery to avoid overtraining.

Rest periods: Allow 60-90 seconds rest between sets to give your muscles time to recover.
Technique: Proper form is crucial to avoid injury and maximize effectiveness. Engage your core and maintain a neutral spine throughout the movement.
Nutrition: Fuel your body with a healthy diet that supports muscle recovery and growth.
Consistency: Adhere to the regimen consistently over time to see optimal results.

What exercises can I add to target different parts of the biceps? Lat pulldowns and incline curls.
How long should I rest between sets? 60-90 seconds.
Can I use lighter weights for more reps? Yes, but use weights heavy enough to challenge your muscles.
Is warming up important before doing biceps curls? Yes, it reduces risk of injury and prepares your muscles for the workout.
What's the best way to recover from a biceps workout? Rest, hydrate, and consume protein.