What is the most efective way to build biceps?!
Question: i only have dumbbell
Answers: i only have dumbbell
is it adjustable? that would be helpfull. to build biceps you have to tear them up. do a couple light workouts first so you dont literally tear anything tho. we need more info here... how experienced are you? adjustable dumbells? can you afford to buy a set of adj dumbells?
my favorite bicep workout is concentration curls.. they'r from arnold.find it on youtube or google. make sure you fully extend on every curl, once your good and pumped dont be afraid to up the wieght.. a set of 6 feels real good if you do them right
Do curls with it or do push-ups. Either way, you'll achieve some sort of effective biceps. Or, go to a gym and bench press!!
Through weight training. That will definitely build up your biceps.
Are you really a girl interested in building your biceps? That's quite interesting.
But, I don't know if it's very wise to just target biceps. If that's what you prefer, but I personally think you should consider conditioning, and maybe go to the gym and try hitting the punching bag for awhile and see how you like it. Just a suggestion though.
Bench press works the chest, not your biceps.
Do you bicep curls with dumbells.
If you only have like 25lb dumbells and that is easy for you, then do like 100 of them.. that will build definition.
If you have bigger dumbells, then you can do sets of ten to build strengh
a good program to do is to use your heaviest dumbell in sets of ten then work down to your lowest dumbell and do no rest. it will kill your arms but it is really effective.
Or you could go to walmart and buy those strength bands and use a resistance workout to do curls.
any muscles in your body. you have to make them surprise
which means if you do every work out same routine your muscle get adopt and they won't be bigger anymore at some point, initially grow but you have to put lord once you can lift 12 reps easy that means your muscle need another level.
you need more equipment or go to park and do chin-ups with various grips
For max muscle growth, the dumbbell(s) have to be heavy enough to exhaust your muscles after around 12 reps; you can do variations of bicep curls that will vary the muscle fibers you use.
BTW, pushups and bench presses work triceps and pecs, not biceps. Those exercises extend the elbows, biceps flex the elbows.
Secondary muscles, bis, tris, delts, usually require you to hit them harder than majors, chest, back, shoulders, legs. I personally don't feel a pump on any of my secondary muscles, unless I do tri-sets drop sets.
Say you typically do a set of 8-12 with 45 lb dumbbells. Do the 45s to exhaustion. Then, immediately drop the weight 2/3, to 30 lbs and go to exhaustion. You're not done yet. Drop a second time by 2/3 to 20 lbs and do to exhaustion. That's ONE SET. Do that four times.
For more insight, check out the two following links.
Good luck!