I have been consistently working out for 5 days a week since the past month, using the same 5kg dumbbell (each side), my biceps still feel very weak after so long, and also my right hand is definitely stronger than my left hand, coz my right hand feels nothing after a workout, but my left hand feels super fatigue.


Any sifus here can suggest what should I do to make my arms feel stronger, and make my biceps bigger?

Do beginner strength training focusing on basic compound movement first. That means bench press, barbell row, deadlift, barbell shoulder press, deadlift, and squat.

Google starting strength, watch the videos. And follow the program.

I don't go to gym, and I only have a pair of dumbbells at my home. But I was following the routine online and those doesn't seem to work for me, I'm currently trying to make my own routine, see what works for me, any suggestions?

Then buy more dumbbell

You expect to get strong with a set of pink coloured dumbbell?

This post has been edited by ah_suknat: Apr 26 2016, 04:05 AM

I would recommand doing strength training. You can start with Stronglift 5x5 though that requires a good barbell and a squat rack.

I use to be same like you, months ago I cant even bench 25kg, but now, I can do almost 70kg+ and the numbers keep on increasing. They key is to start slow, and then gradually add up(thats why having a barbell is better because you can add & remove plates). Also, if you have the money, buy supplement like creatine(its very good as increases strength and cheap)

If you want your biceps to get "bigger" you basicly just need to eat more, be in a caloric surplus.

Once again, start slow. Gradually add up. Don't lift the same weights everyday.

Expect arm growth at around 1 inch PER YEAR. 1 inch PER YEAR.. And after 4 years of training they not gonna grow anymore.

why do you want your biceps to be bigger in the first place ?

This is the Bodybuilding and strength training section. Why would you not want your biceps to be bigger?

That's your problem, u should not be working the same muscle for continuous days.

Go read some gym resources and you will know.

My routine:
Day 1 - triceps, shoulders, chest
Day 2 - biceps, forearms, legs
Day 3 - Rest
Day 4 - triceps, shoulders, chest
Day 5 - biceps, forearms, legs
Day 6 - Rest
Day 7 - See my mood

You need to understand the basic principle of muscle building

1. Calorie Surplus (Eat more that what you burn)
2. Progressive Overload (Increase your workout capacity)
3. Sufficient Rest

Your issue is number 2 and this article should help you clear the air.

This post has been edited by alien9: May 5 2016, 10:46 AM

i think u mean calorie surplus.

Your muscles are overworked. I suggest upping your calorie intake and reducing your workouts to three times a week if you are a beginner. Try not to do too many isolation exercises, but instead try compound exercises that work more major muscle groups at a time. Also, using heavier dumbells wouldn't hurt.

This post has been edited by PzGman: May 3 2016, 07:42 PM

Perhaps it is time for a deload week?

When do you incorporate your back training?

With legs, as deadlift also works the back and legs

only deadlift? I don't know about you man, I must train these bodyparts separately as they requires a lot of energy to perform properly.

After squats, I'm already half dead. I don't if I can do proper deadlifts. Unless I decrease the weight...

Thanks for the correction

u need full body workout, ur grip str is too weak I GUESS only.

Wats yr set and rep range? And wat type of bicep exercise r u doing?