I had performed few weeks of dumbbell exercises and i realise something on my biceps training...

If i perform dumbbell curl as my 1st exercise followed by hammer curl and other exercise, the next week i will change to perform hammer curl 1st, follow by dumbbell curl for the next week... and i perform until failure...

For dumbbell curl as 1st exercise, i can performed about 12/10/8 reps... when come to hammer curl for next, i can only performed about 6/4/3 reps... with 90 sec rest between set...

Then when i perform hammer curl as 1st exercise for the following week, i can perform about 12/10/8 reps... then when i perform dumbbell curl as next exercise, again i can only performed 6/4/3 reps... with 90 sec rest between set...

so as u all can see for the same type of exercise when perform on diff sequence, i performed lesser on the next exrcise... and this oni happen on biceps exercises... others i can performed the same number of reps despite whichever sequence...

so i would like to ask those experience ppl, is this means that my rest time is not enuf? (90 secs seems to be the max for muscle building)

or actually biceps exercises need more rest time btw sets?

i usually rest around 1 min each set. im using (dunno what it called), left hand then right hand and lift both, 12/12/12.. dont forget about your triceps

Do u feel the burn in ur bicep? if u do, means u r right. When doin isolation exercises, and since both that u mentioned r for biceps, so u should be performin this way. Simply because ur biceps r not strong enugh.

I do believe that for isolation exercises for all parts, this happen.

So try not focus too much on isolation exercises. Do sum combination.

Or the best u can do is do sum stretching durin rest time. Perhaps it could boost u another few more reps.

Not sure abt rest time, but normally i see ppl rest around 45 sec to 60 sec.

I got myself a 45sec rest between exercises.

Just sum sharin, my bicep training day will kickstart wif sum boxing as cardio/warm up, be4, hitting to compound exercises like squats and lifts, then bicep exercises, r bicep curls, bicep extension curl, tricep curl and skull crusher as 1 set. Each exercise r 8 reps. I will do 3 to 4 sets.

By training different hand muscle groups, u wun feel the acid at once, and it allow me to workout longer.

And a I do stretching for cool down, then the fatigue reli reduce a lot. And you could go on a few more reps.

But probably i wun becos no point cool down n warm up again n later cool down again.

icic... yea i do feel the burns...

i think other than pullup/chin up, there's no cmpd exercise for biceps... i do pullup/chin up on the cardio day b4 biceps exercise at park...

i heard handstand push up can train biceps but i cant even do wall handstand... so is kinda impossible for me...

or is there anymore cmpd / bodyweight exercises for biceps which i dunno?

Before you try, no it won't. Handstand push ups will work your shoulders, triceps and a lot of core strength to stay upright if you're not leaning on a wall.

Inverted rows.

yupe. inverted rows.

beside that, sum variants in pull ups, wide grips etc...

and i myself prefer doin curls variants for biceps...

cross body curl, open arm curl, static arm curl.

oh i hav another question regarding inverted rows and chinup/pullup...

as i usually work out at home... these 2 exercises i usually do it after my cardio session which is HIIT run in a park...

i heard is not suitable to do workout after cardio... so is it really not suitable to do these exercise after cardio?

Rope climb without using legs... if you can find a rope hanging off a roof/tree.

I dun think this is true.

Long time ago, one will focus on cardio on one day, strength training another. But it found that it's less efficient.

Ppl start coming out wif circuit training and mixed training.

So now, it's usual to see ppl do cardio and workout together.

To be frank, you need burn fats and build muscles in order to get fit.

So it's good if you can do both at the same time.

It's found your metabolism is remain higher than usual even few hours after you stop workout.

But I myself prefer a mixture instead of finish part1 cardio, then part 2-workout.

I always mix cardio wif strength training, skip ropes and boxing, wif dumbell and barbell exercises.

After u run in a park then go home?

Why not try boxing and skiping ropes at home, trust me the intensity is the same wif running.

But i still jog every morning though. or else i will be on my bike-cycling.

van, so can is it ok if i do cardio for 15 min, workout 15 min, thn cardio 15 and workout 15? my goal is to get rid of fat on my tummy, thigh, and arms, while gaining muscles on arm, chest, and some packs on tummy.

my routine is as follow:
morning
push ups 20 times/ set, for 2 set.
leg lift 50 times
dumbbell lifting 30 times/set
flat dumbbell fly 25times /set
sit ups for as much as i can
it goes push ups> leg lift > dumbbell> fly > sit ups > push ups

rest on noon

evening
walk/jog for 15 mins
get on the equipment for chest press (i dunno wat ppl call it, it looks like a bike without a wheel where u work yr chest n arm muscles)
dumbbell lift til max
sit ups
bike cycling for 15 min
push ups
bar bell lift
chest press
walk/jog back home for 10 min..

i only eat after workout, so my stomach is nearly empty before i exercise.
can i build muscle n lessen fat tat way?

btw, my height is 1.77m, weight around 62kg. skinny type with small bone n narrow shoulder, big tummy.
thanks for advice.

You will burn all your muscle that way

if u think tat way, then u might as well abandon the meal after wo as well.
pls fill yourself with something with high calorie b4 wo. your body needs energy to run n lift...

Why don't you try supersets? Biceps with Triceps. Remember, your triceps is the major muscle and it adds more size to your arms than what your biceps can only dream off.