Men: For bicep curls with a barbell or dumbbell, starting with weights around 8 to 12 kg can be a good beginning point. Women: If you're a beginner, starting with weights around 4 to 6 kg is a reasonable starting point.
Male beginners should aim to lift 8 kg (1RM) which is still impressive compared to the general population.
Building muscle mass will require the use of heavier weights and lower reps. 5kg dumbbells or 10kg dumbbells are good for beginners, while intermediate to advanced users will aim for around 15kg dumbbells and above.
As a rule of thumb, aim for: Beginners: 7.5kg-15kg per hand. Intermediate: 15kg-20kg per hand. Advanced: 20kg+ per hand.
A set of 7.5 kg dumbbells can be extremely useful for workout beginners, as they are relatively easy to pick up and use. 7-kilogram dumbbells are great for training thighs and biceps in particular.
For new gym goers or those who haven't been for a while, 10kg dumbbells (22lbs) is a sufficient weight to notice some difference in your appearance initially, but over time, you will need to increase the weight to keep on the muscle-gaining path.
A bicep size that is considered big is subjective to personal opinion and preference. However, as we saw above, young adult men's average biceps range from 13–15 inches, and women's range from 12–13 inches. By these standards, biceps measuring 15+ inches for men and 13+ inches for women are generally classified as big.
So, yes, in terms of lasting gains, strength and endurance, the 100 rep workout will contribute to your muscle growth and sporting performance going forwards.
Strong biceps help with lifting, holding, and carrying heavy objects. The old-school curl is still the best exercise for building biceps. Use a pair of light dumbbells (about 10 pounds each). You also can use soup cans, full plastic water bottles, or any other easy-to-hold item that feels like an appropriate weight.
Lateral Raises ≥ 6 – 8kg each, 8 – 10 Reps.
One arm at a time, raise the dumbbell out in front of you to roughly chin height, lower and repeat, maintain balance and try and keep back as neutral as possible. Ensure there is a slight bend at the elbow throughout exercise to avoid hyperextension of the joint.
Yes, 10kg dumbbells are enough to build muscle.
Medium vs. Heavy Weights. For beginners, Ben recommends trying five to 10 pounds for light weights, 10 to 20 pounds for medium weights, and 15 to 30 pounds for heavy weights—or simply starting with five-pound weights for each exercise and working up from there.
The best exercise for growing the bicep muscle is any variation of the curl. Curls are best done using a barbell and weights or a set of dumbbells. If you're training in the gym, sitting at a bench or using the preacher curl machine can help to further concentrate tension on the bicep muscle, leading to bigger gains.
If you are new to dumbbell workouts, then going for a 1kg to 8kg dumbbell may suit your strength level, or if you have some strength training done, a 10kg dumbbell may work better.
The average Dumbbell Curl weight for a female lifter is 30 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
Working with higher reps and lighter weights or lower reps with heavier weights will affect your body differently. According to the strength-endurance continuum, low rep counts are best for building muscular strength, moderate rep counts for building muscle mass, and high rep counts for building endurance.
So, performing 200 reps of a movement repeatedly over an extended period will let you build strength and muscular endurance. With workouts like these, bodyweight is more than enough resistance to create fatigue and force your body and muscles to adapt.
Another reason why this 100 repetition routine burns so many calories is because of all of the large muscle groups involved. This routine is easily adaptable to suit any fitness level; do the easiest versions of the exercises if you're a beginner, and add extra weight if you're at a more advanced fitness level.
Genetics certainly come into play, but far more people are capable of building a legitimate 20-inch arm than will ever know. In many cases, if they only did things differently, their arms would grow to their ultimate potential rather than be stalled out one to three inches shy.
Now, 15 inches might sound like a magic number, but remember, it looks different for everyone. Factors like height, weight, and overall body composition play a big role in how those 15 inches appear. For some, 15 inch arms might be the pinnacle of their fitness journey, while for others, it might be a stepping stone.
Illia 'Golem' Yefimchyk death: With 25-inch biceps, 61-inch chest, he had shocked the bodybuilding world. Illia 'Golem' Yefimchyk, the renowned Belarusian bodybuilder known for his massive physique and nickname 'The Mutant,' has died at 36 from a heart attack.
Targeting the brachialis not only increases overall arm strength, but also increases upper arm thickness and props up the superficial bicep muscle. Because of this, hammer curls are your best bet to get that sought-after bulge and chiseled look.
Volume and Frequency
Research suggests that hitting a muscle group 2-3 times per week yields the best results for muscle growth. Therefore, you should aim for 12-20 sets per week for optimal biceps development.
How heavy should dumbbells be? For women, start at 5–10 lb (2.3–4.5 kg); for men, start out with a 10–20 lb (4.5–9.1 kg) set. Do 14-22 bicep curls. If you can't even get up to 14 reps before your arms give out, start out with dumbbells that are 5 pounds (2.3 kg) lighter than what you're currently using.