Leave these fields empty (spam trap):
Name
You can leave this blank to post anonymously, or you can create a Tripcode by using the format Name#Password
Comment
[i]Italic Text[/i]
[b]Bold Text[/b]
[spoiler]Spoiler Text[/spoiler]
>Highlight/Quote Text
[pre]Preformatted & Monospace Text[/pre]
[super]Superset Text[/super]
[sub]Subset Text[/sub]
1. Numbered lists become ordered lists
* Bulleted lists become unordered lists
File

Sandwich

Biceps Not Growing Much At All

Reply
Hide
- Thu, 11 Aug 2016 01:09:00 EST cx85dbH7 No.93576
File: 1470892140861.jpg -(1239638B / 1.18MB, 4992x3328) Thumbnail displayed, click image for full size. Biceps Not Growing Much At All
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 oFmyPPek No.93578 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 cx85dbH7 No.93579 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 BmEl1mg2 No.93607 Reply
>>93579

You probably need to switch it up and do something such as preacher curls or get heavier dumbbells.
>>
Ian Fanway - Tue, 30 Aug 2016 13:38:21 EST 4GhOv4es No.93613 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 0YcaIbMs No.93640 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 Wr1Il1TJ No.93646 Reply
Super heavy dumbells.
>>
Hamilton Murrydut - Thu, 22 Sep 2016 19:13:11 EST mOQaG4BU No.93679 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 YW/HFt8o No.95029 Reply
1538303794952.jpg -(36623B / 35.76KB, 750x750) Thumbnail displayed, click image for full size.
Work those arms
>>
Phyllis Clucklebury - Fri, 05 Oct 2018 00:36:23 EST Ph5UtLE9 No.95039 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 EySTy/u/ No.95040 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.
Report Post
Reason
Note
Please be descriptive with report notes,
this helps staff resolve issues quicker.