how can i get bigger biceps?

Question

i have a 10 lb weight that i do 5 sets of 20 every day, more on some days, but ive only seen a little improvement. i cant get much heavier a weight b/c my mum dusnt want me to hurt my arm. any ideas?

Answer 1

I would suggest pull ups and push ups. Since you can't get any heavier weights I would DEFINITELY suggest push ups...They work really well. I started a biceps work out routine on the 2nd of December and I all I do is push ups. I started with 10 everyday for 3 days and then increased them by 10 on the 4th day for 3 days and then increased them again by time...I'm now up to doing 70 pushups without stopping..by the end of my routine I should be able to do 160 without stopping...and it's working really well..my biceps were noticibly bigger by a week and a half..people were asking me "Are you working out or something..your arms have gotten bigger." lol. How do you think military guys get big biceps? They do all those pushups everymorning.

So yea I would suggest the push ups. If you want me to help you out futher send me a email at [e-mail]...I want to be a personal trainer so I know alot about the body and what works and what doesn't and would be glad to help! Good luck!

Answer 2

provided that you're 13, i does no longer propose any supplementations or some thing like that. i'd propose you do somewhat sorts of curls (exercising recurring idea below). One key area of attempt to dodge at the same time as doing curls is making use of your forearms and decrease back to help convey the burden up. to maintain from making use of your decrease back, perchance stand inclusive of your decrease back adverse to a wall. to dodge making use of your forearms, attempt to maintain your wrists instantly, or rather bent down in the route of the floor. once you've them bent upward, you'd be enticing the forearm muscle and therefore lowering using your biceps. 3 contraptions of 10 reps each and every: Preacher Curls Dumbell Curls Hammer Curls i ought to get right into a more beneficial distinctive exercising recurring in case you want... i'm merely throwing out somewhat idea because i don't recognize what type of weights you've get admission to to or some thing. you may e mail me once you've any questions or perhaps with as far as weight lifting is going.

Answer 3

using small weight like 10lbs wont do much for getting bigger.

you might not be able to do as much as i do, but i usually do
60lbs. 3 sets of 30. it is kind of a lot of weight but you should just work your way up.

BUT, make sure you work out your triceps as well or else your arms will be top heavy and you will have huge biceps and tiny little triceps.

also, make sure you get a balanced diet.

Answer 4

thats how i started off(with 10 lb) for biceps i was about 16,now im 26 and i now curl 45 lb in each arm, just join a gym and as long as you stick with it you will increase, just know what you are doing and be careful. good luck

Answer 5

need a weight that allows for only up to 10 reps but n.l.t
6 reps.do 3 different excercises for 4 sets each

Answer 6

I am not sure how big or old you are, but I would suggest that you beg mommy for bigger weights. One thing you can do is chinups (if you do not have a bar you can even use a tree branch outside).

Answer 7

eat lots of lean protein, if you are going to build one muscle you should build the ones around it too. do a total upper body workout 3 days a week and do lower body or cardio on the alternate days

Answer 8

I'm not an exercise expert but i think you sould go to the gym all the ladies will be over you! belive me im a girl and i like guyz that are strong and fit!

Answer 9

chinups, negative chinups and mostly heavy back exercises make your biceps bigger

all curls (except heavy barbell curls) do nothing for arm size they just tone them up

Answer 10

Protien powder, and keep your exercise routine.