weights.

[Lulz]

for the last week, i've been doing 20 reps/day with a single 2.3kg / 5lb dumbell (appox + only one i have, dunno where the other is) on each arm. last night did 100+reps/each arm.

i useally do 20 going to the side from my body up, then 20 just going up/down. i've noticed muscle gain in both of my arms, but to the side of my arm. not/next to none going up.


the yellow part = gaining
red/purple part = not gaining as much

i want to improve the red/purple muscle more, can anybody gimme some tips on how to use my weight to do so?

thanks in advance.

+rep to everyone that helps.

[Wayne]

Instead of lowering the dumbbell weight to the front of your thighs on a bicep curl, just lower the dumbell until it is about the same height as your waist. This will create more tension and will make the bicep muscle more bulbous as oppose to a long muscle.

[Lulz]

Instead of lowering the dumbbell weight to the front of your thighs on a bicep curl, just lower the dumbell until it is about the same height as your waist. This will create more tension and will make the bicep muscle more bulbous as oppose to a long muscle.

I think I understand what your trying to explain.

Am I doing it right if I'm finding it a shorter distance to lift?
Instend of extending my arm so the dumball is hanging by my hand, I only lift it down until it eachs my weist, then extend back up?

[Wayne]

That's correct. It's a shorter distance yes, but the shorter distance will work the muscle more since you're stopping the dumbell from relaxing down at your thigh's height, and the sudden stop and lift of the curl when it's at the height of your waist will make the bicep muscle work harder to lift the weight.

[Lulz]

That's correct. It's a shorter distance yes, but the shorter distance will work the muscle more since you're stopping the dumbell from relaxing down at your thigh's height, and the sudden stop and lift of the curl when it's at the height of your waist will make the bicep muscle work harder to lift the weight.

Thanks a lot Just do 50 reps / each arm and I could "feel the burn" in the muscle.

Brilliant help

[Wayne]

You're welcome. Good luck with the muscle building.

[Excellent2]

Perhaps because muscle doesn't develop in a week or two lmao? It takes months for muscle to develop..

[5,5]

If you can only lift 5 lbs I suggest you life a couple more weights.
-Bench press
-squats
-etc.

[Excellent2]

If you can only lift 5 lbs I suggest you life a couple more weights.
-Bench press
-squats
-etc.

If he can only lift 5 lbs he can only lift 5 lbs :S You have to start from somewhere.. don't tell him to push himself.

[Soy]

If you want to build muscle mass then i would advise you not to lift 2.3kg's

And start on atleast 5-7.5kg's. And maybe aim for 10-15 slow and controlled reps.

If you want techniques on how to blast your brachiis then just ask, I have a nice collection of youtube videos

Also start using the correct termonology;
eg, Yellow part = Deltoid
Red/purple part = Bicep Brachii
Orange = Tricep Brachii (<--- Don't neglect these! usually a larger muscle group than the biceps!)
Blue & Red = Wrist flexors and extensors