Hi all fellow body builders here..im really new to here,and i really need to know how to build a biceps muscle bigger and bigger? currently im on 178cm height and 65kg only..the first thing for me is to add some weight right?

I now carrying 8kg dumbbell and i only do this at home,sometimes will go to gym...but my question is how many times should i do with this 8kg iron dumbbell ? i just wana make my biceps bigger and bigger...hehe

besides,i also take mass gainer...Dymatize super mass gainer,is this good product? hehe...i just want to know how to get a bigger biceps? thanks alot guys!!

y biceps only?
dont u want bigger chest, bigger tri, bigger shoulder etc too?

For sure i want that too,but i know there is a limit that i can do with only a dumbbell at my home..

then u should also know 8kg of db wont bring u far in terms of biceps growth in the long run...

dumbell doesn't limit you to do everything. the answer is more weight of dumbell with good form. more protein intake too maybe ?

Hmm..thats mean i have to add more weight to my dumbbell? but i heard when doing dumbbell try not to over do right? mean only do about 10-20times per workout? because if over do our muscle will easily tired and won't grow...previously i was doing 60-80times per workout..after do feel like my biceps gonna burn..lol so tired

I take supplements like Dymatize super mass gainer 12lb is that consider protein also? oh what weight you suggest me to do with dumbbell? ^ ^

bodybuilding.com has all the info u need

I strongly disagree here man, I've been working out at home with a pair of dumbbells and a barbell for two years now, and although I'm not the biggest guy here, I'm not thin either. Its a matter of knowledge, how to use the dumbbells.

Shoulders = Lateral raises, side raises, military presses.
Chest = Flies, bench press.
Biceps = Concentration curls, 21s, hammer curls, normal curls.
Triceps = Skull crushers, close grip bench presses, kick backs.
Legs = Dumbbell squats
Back = Rows.

See? You can perform all those with your dumbbells man. Although you can't AS much variety as working out in the gym, you can still workout all parts of your body.

If i am not mistaken, he has A dumbbell.

Then do one side first then move to the other ?

There's a dumbbell in every threadstarter. This thread makes me wanna cry.

if u actually did some research this is one of the common flaws of the work out beginner.."I want BIGGER BICEPS!!"

first of all biceps only constitute 1/3 of ur arms..im pretty sure concentrating more on triceps exercises would help u more

secondly ur biceps wont grow to 18inches if ur thin everywhere else..its just defies the laws of human growth

in conclusion, try to concentrate on all areas of ur body and ur biceps will grow in proportion

this is the first thing that struck me. every paragraph there are the words 'big' and 'bicep'. hell of a way to put your point across. not even gonna comment on the question itself. if you're serious about it you would have done your own research. good luck!

Ur biggest mistake here is tat u didnt read the stick(y)ies.

And ofcoz, everyone loves to have huge bicep, but have u ever seen a skinny guy with a arnold's arms?

Even newbie friendly members will get pissed off looking at threads like this. You can actually tell how shallow one is by the quality and nature of the questions asked. Bigger biceps wooo.......!

Let's help the newbies along. I would pay to see one of those. Arnie's arms on a really skinny guy I mean.

u gay dude ?

And this is related, how?

Coz he's looking for a partner here. Kasi promoting himself.

Chill la. Biceps are overrated imo. I used to have decent bicep shape without any tricep size at all when i started out but it didnt look good at all. Tris have always been lagging till recently. For bicep exercises i feel a variety of preacher and hammer curls work the best for me.

LOL! Nice one.

Boss my arms hitting 18 inches and what damn peak exercises still can't work for me. But not saying your advice isn't solid. I love those exercises.

I think partially its because of your wrist injury you can't push heavier weights? Mine are 16 inches now and hopefully increasing.

regarding the wrist injury..my wrist is weak due to an old injury from playing basketball..

at first bicep exercises were ok but as i moved to heavier weights im facing difficulty as it just cant take the stress..there will be this sharp pain every time i do standing barbell or preacher curls..only thing that doesnt seem to be affected are the hammer curls as i can go quite heavy on those

any recommendations? my wrist strap doesnt help much..

I've been there, injured my left wrist during futsal and aggravated it when my friend twisted my hand. Couldn't bench 1/4 of my usual weight for some time. But, the pain just went away after a month or two though. Didn't really do anything to "heal" it.

How long has it been since the injury? If its been some time, why not going for a check up?

Wah, i really thought for ur weight ur arms wud have hit atleast 17. my arms are around 16 too.

but 18 for darklight is gila man. wonder how heavy he would be. 110???


Yea my medial epycondylitis(golfer's elbow) has been injured for past one year. no matter how much(months) i rest, it still comes back every time i hit the gym.

This post has been edited by moe81: Dec 20 2010, 10:56 AM

Nawh man, darkie's about 80-90kg if I'm not mistaken. Amirite?

You've gotta use 'chi' to heal it yo!
Carass it and massage it with lurrrrv.

LOL.. will work on that approach..

Go lighter, period. I fractured both my wrists by slamming into a hill in my teens while rollerblading and they both got so hyperextended there was 2 audible snaps. Imagine wearing 2 casts. Still never stopped me from deadlifting my heaviest 525lbs (with straps) but i don't deadlift anymore unless as a back finisher last and going very light around 315 for 10-15 reps several sets. Not worth going heavy.

It's not 18! Lol, I told you almost 18, around 17.7-17.8? Weighed in 3 days back on an electronic scale at True Fitness, 89.5kilos = 184.8lbs, tried it at that counterbalancing scale and around the same.

Bulked till 92, cut till 89.5, it's a fine line I'm playing around at balancing the stupid macros. Low sodium diet helps a bunch. I told you guys, intraworkout supps!

This post has been edited by darklight79: Dec 20 2010, 03:16 PM

If u can afford supplements, cant u afford more dumbells?
those mass gainers are what? RM150-200?
a pair of adjustable heavier dumbells arent more than RM200.

and u need to do alot more reading about growing if u are only asking "how many times i should do?"
generally when they say do only 10-20 repetitions (reps) means u cant do more than that.
not u can do 60, but stop at 20.
it means use a weight where u CANT do more than 20
if u can even do 21 reps on it, means its too light.
so that piece of 8kg is too light for u.

My d*** is 8kg. He needs more weights. No one ever got big from just masturbation alone.

This alone is worth a quote!!

LMAO
i'm not even gonna ask if thats erected or not.
$%^& i cant stop laughing! HAHHA

satria89, if u need more weights, mebbe u can borrow that 8kg from darklight.
LOL

let's not get carried away.
every1 has to start from somewhere, no1 is going to jus jump into the lifestyle n start lifting like u big guyz straight away.
but there r tons of exercises 1 can do with a dumbbell.
not jus the curls

8kg dbs aren't enough, period.

---

Added on December 20, 2010, 5:33 pmOi shisha tonight? Devi's Bangsar.

This post has been edited by darklight79: Dec 20 2010, 05:33 PM

Sure,what time?

I guess around 7.30? Same place.

No problemo!

I'll be there!

Aight cool. I took 3 days off from gym, starting shoulders only tomorrow. CNS slightly taxed training with those juicers. Lol. But I love the way they pump those weights. How's Dark MAtter wroking for you?

Dark matter is good bro,but most impressive for me is black powder,I am now hitting most sets to failure,low poundage but still good!

Yeah I'm now on Universal Torrent, Dark Matter's equivalent but I want to switch back to the former.

I've laid off stims for a week already, another 3 more weeks to go then start fresh on Black Powder. Btw, Hemorage made Sam crash. Bad. Lol.

Anyway, catch you there.

Wait, 18" is flexed or not? And including pump or not? Mine is 16" without pump but flexed. You guys shorter so arms look freakin huge...

Lol not pumped. And you're only a tad taller so it doesn't count.

Just curious, how tall are you guys?

Edit - And 18" arms not pumped is just... huge man. My arms are 15" fully pumped.

This post has been edited by harris92: Dec 21 2010, 02:16 AM

I told you it's 17.7. Flexed but not pumped. Lol. I'm
5 feet 8 inches, slightly over that.

haha. i'm 5'8" flat.. 17.whatever is still huge.. LOL

mine is 16 not pumped but flexed. i'm only 78 kg bah...

Pls continue in bb thread.