File :-(, x, )
Anonymous
hey /fit/

unfitfag here. trying to build up bicep muscle mass. i have a pair of dumbbells, and i've been using those. but i have no idea what sort of routine to use.

right now, i'm on 9.5kg reps (21lbs according to google). it takes about 6-7 reps until i physically have to stop. my technique is do 3 sets, of as much as i can, breaking for 60 seconds. i do this once every three days.

is this wise? when do i know i should increase the weight? sometimes, my left wrist hurts, how can i fix this?

thanks /fit/
>> Anonymous
What exercises are you doing with the dumbbells currently?

Also, increase the weight when you are able to do 8-10 reps of that weight with ease.
>> Anonymous
Increase the weight you pussy.
>> Anonymous
>>428914

Just bicep curls. I'm not really familiar with any other exercises with them.
>> Anonymous
Want to increase biceps fast?

Well you cant.

Increase the rest of your body, and your biceps will too. Otherwise it's all fail.
>> Anonymous
>>428901

Dumb Dumb Dumb


Do fucking pullups...if you cant do pullups do jumping pullups. They are a thousand times better than curls.

Also, your not going to get fit by "trying to build up bicep muscle mass". Do squats, Pullups, dips, bench press. Do compound movements and DONT USE MACHINES

Also HIIT
>> Anonymous
biceps alone will take a long time to grow. an easier option is to try to develop your triceps, which account for 2/3 the mass of your arms. if you are sticking with only biceps though, increase sets to 9 varying exercises everything 3 sets. you might look into doing hammer curls, which work the brachial radialis, another head to your bicep. concentration curls would also be a good idea. good luck!
>> Anonymous
>>428918
Well you see, that's what I'm trying to do.

>>428923
Not trying to do it fast. Just trying to do it. All I have are dumbbells. Not even anything around to do pullups on. So I do curls, pushups, crunches and running.

>>428932
Yeah, I know. This is just one element of what I'm trying to do. But your advice is useful. Triceps.. what sort of dumbbell exercises can you use for those? And what are dips? Ignorantfag here.

>>428947
Thanks, very useful. Will take it on board.
>> Anonymous
>>428954
Google dips
>> Anonymous
>>428923Here
>>428954

You can be inventive. A basic "curling exercise" is one that contracts and closes the arm. So.

You have a desk right? Try lying under it and pulling yourself up towards it while keeping your body straight.

You have buckets right? Fill 'em with water (water is 1 litre -> 1 kilo -> 2.2 lbs) or sand or sand/water. Curl 'em, row em, lift and carry them . Do dumb-bell squats with buckets.

Body-weight squats. Then 1-leg bodyweight squats. Good mornings. Good mornings with buckets. Pushups. You probably have a spare tire floating around; pick it up and carry it as far as you can.... then carry it back.

I told you to increase overall body because that's what it takes. You cant have 18" guns and weigh 160 (or whatever you are).

For comparison: I was 14" guns at 180. I'm 17" at 220.
>> Anonymous
>>428976
>guns

Yeah brah, how's your guido going today?
>> Anonymous
>>428999
http://www.youtube.com/watch?v=S22r01K_p5E

This is some darkies doing exercises at the park. Im sure roids are involved but the principle is still there.

You dont need weights to build up muscle mass you can do bodyweight exercises.
>> Anonymous
>>429026

OP here,>>428999wasn't me.

Thanks for your advice. I've always used the "no equipment" as an excuse for myself to not exercise all that I should.
>> Anonymous
lol OP when I do 10kg dumbbells I do sets of 30, and do it a total of like 600 times before i think of stopping
>> Anonymous
>>429058

Yes I'm a weakfag. It's no secret. Hence, why I'm exercising, to do more. Do you see how it goes?

But I'm glad I'm a step for which you can use to boost your self-esteem ever so slightly, so that you can hate yourself less.
>> Anonymous
>>429026
lol, enjoy your years of slow progress
>> Anonymous
>>429069
Will do, honeybuns
>> Anonymous
>>429069
Its true but i think it would be a good starting point before venturing into weights which is the obvious next step and its probably as resistant as the measly weights the op is already lifting.
>> Anonymous
>>429058

WOW YOU'RE FUCKING AWESOME!!!!1

/CRUISECONTROL
>> Anonymous
I can do sets of 15 reps at 15kg, but can only do 6 pullups before failure. I also have very girlish arms, how long does it take to build up a decent amount of bicep?
>> Anonymous
>>429123
if its longer than the time it takes me to find out where you live you're in trouble.
>> Anonymous
>>429135

why?
>> Anonymous
>>429146
rape.
>> Anonymous
>>428901trying to build up bicep muscle mass.
Chin ups. Eat moar, sleep moar.
>> Anonymous
>>428901
>unfitfag here. trying to build up bicep muscle mass.
>bicep muscle mass.
>> Anonymous
Biceps are very slow to increase for me. I have increased the weight by 5 lbs roughly every 4 weeks while doing bicep exercises once per week.