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420chan is Getting Overhauled - Changelog/Bug Report/Request Thread (Updated March 22)
Biceps Not Growing Much At All by Phineas Gockleshaw - Thu, 11 Aug 2016 01:09:00 EST ID:cx85dbH7 No.93576 Ignore Report Quick Reply
File: 1470892140861.jpg -(1239638B / 1.18MB, 4992x3328) Thumbnail displayed, click image for full size. 1239638
I have been working out 6 days a week for a few months now. I have never been fat but I used to be kind of slim with a slight beer belly.

My abs are starting to pop now, my shoulders are naturally broad but getting bigger, my legs are ok but my biceps suck s bad. I work my arms 2 days a week with dumbbell workouts. I have no gym anywhere near and only dumbbells. I have searched for various workouts on Youtube and yes they have grown a little, but they seem to have hit a wall and any growth is super slow.

>Any tips on home dumbbell workouts for biceps?
>>
Sophie Blytheman - Thu, 11 Aug 2016 02:35:01 EST ID:oFmyPPek No.93578 Ignore Report Quick Reply
Now when you say you have dumbbells at home what kind of weight are we talking? Just asking because sometimes someone says that and it means they have some 5-10lb dumbells in which case you're probably not going to see a lot of growth.

You might simply need to increase the weight you're lifting or the amount you're eating, probably both. You also might be hurting yourself more by lifting twice a week not giving yourself the proper amount of time between your bicep workouts.

What does your routine look like?

If you don't have heavy enough weights and you don't want to buy more/join a gym I guess you can fashion some by taking a broom handle, attaching trash bags(probably needs to be the strong black ones), fill the trash bags with a few jugs of water on each side and curl that.
>>
Phineas Gockleshaw - Thu, 11 Aug 2016 03:57:19 EST ID:cx85dbH7 No.93579 Ignore Report Quick Reply
>>93578
I have ajustable dumbbells and the weight is normally from 25-30lbs I would say.

My routine for arm day is usually something like this:
> alternated bicep curls 10 each side x 2reps
> cannot remember what the are called, but both dumbbells in each hand at your side and you raise both up to your chest but you have your knuckles facing outwards, 10 x 4reps
> kneeling 1 arm row 10 x 2 reps each side
> Lateral raies 10 x 4 reps
> Upright rows 10 x 4 reps

Then I do like 5-10 minute ab workout and repeat the arm routine once more after
>>
James Doppermut - Fri, 26 Aug 2016 14:18:10 EST ID:BmEl1mg2 No.93607 Ignore Report Quick Reply
>>93579

You probably need to switch it up and do something such as preacher curls or get heavier dumbbells.
>>
David Clegglefield - Tue, 30 Aug 2016 09:04:01 EST ID:an++iz7J No.93611 Ignore Report Quick Reply
>>93579
>>
Ian Fanway - Tue, 30 Aug 2016 13:38:21 EST ID:4GhOv4es No.93613 Ignore Report Quick Reply
>>93579
you could do hammer curls and, though its harder with dumbells than a barbell, reverse grip curls (overhand grip). But what I think was best for me was pull-ups, especially with an underhand (supine) grip. no big deal if you hit a wall OP, people have different body types n shit. congrats on your work so far
>>
Oh Niner - Thu, 15 Sep 2016 07:46:10 EST ID:0YcaIbMs No.93640 Ignore Report Quick Reply
1473939970490.jpg -(55348B / 54.05KB, 453x604) Thumbnail displayed, click image for full size.
Need some pictoral motivation?
>>
Cyril Dullerbotch - Sat, 17 Sep 2016 10:53:22 EST ID:Wr1Il1TJ No.93646 Ignore Report Quick Reply
Super heavy dumbells.
>>
Phoebe Maddlestadge - Thu, 22 Sep 2016 02:29:27 EST ID://KEFd8Q No.93674 Ignore Report Quick Reply
>>93576
That is a glorious ass
>>
Hamilton Murrydut - Thu, 22 Sep 2016 19:13:11 EST ID:mOQaG4BU No.93679 Ignore Report Quick Reply
Buy yourself a curl bar OP and do 4 sets of 21s, upping weight each set, but not to the point that you give yourself tennis elbow the next day
>>
Doris Pickworth - Sun, 30 Sep 2018 06:36:34 EST ID:YW/HFt8o No.95029 Ignore Report Quick Reply
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Work those arms
>>
Phyllis Clucklebury - Fri, 05 Oct 2018 00:36:23 EST ID:Ph5UtLE9 No.95039 Ignore Report Quick Reply
>>93576
sounds tough with no equipment man
if you could use heavier dumbbels you'd probably be good
>>
Edward Bluddlepetch - Fri, 05 Oct 2018 15:17:06 EST ID:EySTy/u/ No.95040 Ignore Report Quick Reply
>>93576
OP any updates on how your training is going? Have you joined a gym yet? If you haven't you should. Being in the right environment and atmosphere will make it so you get serious with your diet and training.


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