I want to build an atheltic body with big biceps to bulge out of my shirt sleeves.I have started lifting weights in my own home (the gym is not an option) but I am struggling to see any increase in the size of my biceps.Can you please give me some advice?For the record, I am lifting 5kg dumbbells and can do 20 reps on each arm before I start hurting. I do this once or twice a day.I also find that I my back and ribs are painful during these workouts. I get a sharp sensation on my side, running up from my hip to my armpit, plus I have a curvature of the spine so that always hurts anyway.Do you recommend that I do more than 20 reps on each arm?Do you think 5kg is heavy enough if I want big biceps?Please help.
What weight dumbbells?
Woah, I didn't mean I wanted arms THAT big! I just want to let people see that I have been working out a little bit. I currently have skinny arms and I want to add some bicep/tricep muscle.By the way, I currently use 5kg weights, NOT 20kg. I guess that makes me even more of a wimp then?
I only use 5KG dumbbells as that is all I can lift.How many reps and how many times a day should I be doing, if I want nice biceps for a beach holiday...
Assuming you do 20 reps strait aint the best way to do it, its best to do 2 or 3 sets.Try to do 10 reps for 2 sets and the final set do as many as you can.After a couple of weeks go up to 12 reps for 2 sets and the final set do as many as you can.On the final set try to do more than the time before.After a month increase the weight and repeat the process.If you can bicep curl 20kgs (50IBS) on the above you'll be doing really well and it will take a long while to do so. I can just about do it and i arent big at all.But as Helms said you need to work everything otherwise you'll look silly.
When i started doing the reps i used 10kg and kept it to a slow 6 reps and repeated it 3 times, as mentioned by the guys above you will start feeling the burn sensation in your arms especially after the 3rd set.Also using the same weight next time work the other muscles by lifting from behind your head and up.
Another rep i found good was using the same weight get a bent weight bar and do 3 sets again starting at 6 and do 6 from waist to elbow(height), then do elbow to shoulder, then finish with 6 from shoulder to above head, these will really give you the burning feeling, i got it half way through the elbow to shoulder rep, but do these as 1 exercise so it is 18reps total for this one!.
But once you get used to doing it you will start adding on the extra weight, just go 1kg at a time, and you will start enjoying it.