Guys, Biceps fast build?

[Anonymous]

I only have 5kg dumbbells..
how many curls should i do?
What is the weight limit to lift in the future?( my gol is build some mass no to became bodybuilder)

[Phoenix98]

Increase the weight so that you are lifting heavy but still with perfect or near perfect form because you will make more gains with less weight and perfect form then you will with heavy weight and sloppy form. And make sure the weight is heavy enough to be able to reach 6 reps on every set but no more then that. But light enough that you can always reach at least 4 reps.

If you only have dumbbells I suggest these exercises and mix em and match em however you'd like.

Biceps

Hammer Curls
Incline Inner Bicep Curls
Concentration Curls
Preacher Curl (if you have a preacher extension on a bench)

Triceps

Standing Tricep Extension or Seated Tricep Press
Pushups Close Tricep Position
Tricep Dumbbell Kickback

Forearms

Seated One-Arm Dumbbell Palms-Up Wrist Curl
Seated Dumbbell Palms-Down Wrist Curl
Reverse Curl
Farmers Walk

Source: studying to be a professional trainer at the International Sports Science Association.

[AHellaNo]

Maybe you could get your hands on a pull-up bar. One of those you put in your door opening. Then you can do some chin-ups. Those will be good for your biceps and back. 5kg is really too light to build some good mass. You could do a lot of reps but then you are building stamina not mass

[Asker]

I will definitely increase the weight.. how many curls do you suggest? I heard 3 sets x 12 rep.

[AHellaNo]

I personally dont like to go over 10 reps per set. I would say 4x8

[AHellaNo]

But dont forget to train the rest of your body. If you only train your biceps it won't look natural.

[Asker]

So you say 4x8 and that its

[meatballs21]

You'll probably be able to do that without much trouble before long. The usual advise is 3 or 4 sets of 10-15 reps each. You should struggle through the last few reps and maybe not quite make the last one.

You want big arms? You need to work your triceps too.

[AdamThomas]

With 5 kg dumbbells you won't build big biceps, because to get anywhere near failure you'll probably get 100+ reps out of it. Do you have anything you could do chin-ups from instead?

[Asker]

No i only have this adjustable dumbbells to 12 kg

[AdamThomas]

Okay, that might just be heavy enough for you to do your bicep curls, the ideal rep range for hypertrophy is between 8-12 reps per set. Once you start going past 15 reps a set though you'll need more weight, or a chin-up bar.

[Ggermanus]

3 sets of 10 / 4 of 8 is best for mass, With limited kg, s do3 drop sets (max reps to failure, lowr weights go to faiurerepeat. . Superset are good for pre-fatigue. Their are many complicated, but time tested. proven mass building routines

[johnnysions]

I see that you want bigger arms , and seriously don't know what the hack you want a biceps? Triceps is bigger muscle and if you want a bigger arms you need to train biceps and triceps simoultaniuosly that arm has some shape. You can do beyond 3-4 sets , don't lock yourself just for 4 sets or just for 3 , as time goes by it become too little 3-4 sets , at least for me. And you have to eat proteins to build up that muscle. If you need some training plan ask me.

[MyNameIsJonas]

Find something you can do pull ups and chin ups on. Curls will only take you so far... You need to do compound exercises in order to create all around growth.

[ATPPC]

Do 3-4 sets. 8-12 reps. Final rep should be failure otherwise you haven't pushed yourself hard enough.

Weight is as much as you can handle so that last rep is a failure.

[SteamBuns]

Me personally, If I am able to do 10 reps, I raise the weight... So basically I never go over 10, I'm a powerbuilder... N also a bodybuilder may be defined as anyone enlarges their muscles through strenuous exercise. Buy some more weight brah

[ConsultantIsBack]

Do a million dude!!

Do you even progressive overload bro? You need more weight

[Asker]

I will definitely increase the weight.. how many curls do you suggest? I heard 3 sets x 12 rep.

[ConsultantIsBack]

Lol "3 sets of 10"
Wanna know a secret? No one other than beginners does that. You lift until muscle failure, that's the most effective way to kill yourself and grow bigger. Good luck mate✌💪💪

[Asker]

So the rule less reps = mass and lot of reps=stamina is bullshit?

[ConsultantIsBack]

Yes, it is absolutely bullshit. Old myth

[Asker]

Ok.. I can increase the dumbbells to 12 kg is this enough for the future?

[Phoenix98]

Well actually you lift to muscle failure or you lift a weight that is so heavy you can only reach 6 reps no more but it's light enough to always lift at least 4 reps. Remember not all guys bodies will react to that kind of overload the same way.

[ConsultantIsBack]

@Phoenix98 you have to lift heavy with perfect form to grow. It's that simple and it works that way with everyone

[Phoenix98]

Yeah that I don't disagree with at all your right lift heavy and with perfect form. But depending on your own physique some forms of lifting heavy work better then others. It's also proven that 3 sets 6 reps is one of the most effective ways of gaining size and muscle along side going to failure if your a veteran lifter especially if you train back to back days or you somewhat new to training in general.

That's all I was saying.

[ShayanMortazavi1]

Go to the gym