the holidays are coming up and i want to have a significant difference in my biceps when i go back to school, i have two 7kg (15.4 pound) weights. im only 16 and have been doing a little bit of weights but i dont really know what routine i should do. also if you have any ideas on pushups or sit ups that increase muscle size post here

Well, I'm no pro, but you should work on your body all round not just one part. I've seen someone with just pecs and biceps... Looks a bit wrong. He's skinny but with out the 6 pack he looks a bit ewie.

yeh id like a 6pac too but i cant really afford to go to gyms and use machines atm, so are sit ups the only option. im pretty skinny now but i have strong legs from being a good runner and if anyone knows any routines i should do id appreciate

First off, you're going to need more then 15 pounds. You don't seem to know anything about weight lifting and I don't want to be the one to teach you. Just remember these key things, then you need to talk to a fitness trainer or get some reliable information off the internet so you don't hurt yourself.

1. You need to work your entire arm, or it will become unproportional. This means shoulders, triceps and biceps. You should also work your upper and lower back along with your chest.
2. You need heavier weights then 15 pounds. Either buy a weight set or start going to the gym.

I can't really offer any more advice accept rep repetitions and sets and such and I really don't feel like helping someone as clueless as you. Good luck.

i did a little research before and it said to work your way up so im not going to start with too much that i can handle. also i have two 14pound weights so i can take some off one and put it on one and do one arm at a time. how much do you suggest i should put on the weights. and as i said before im a bit money tight so i dont think i can make gym sessions.

Going on the internet certainly isn't going to help.

Jack off. Rigorously.

pick stuff up and put stuff down works for me

by not sitting on your butt eating mcdonalds.
that helps a lot.
-.-

Squat thrusts.

push ups and weightlifting lol after protein shakes.

I'm 13 and I have a six-pack. Hahaha.

I don't do sports, nor do I like them either.

Eat 12000 calories a day like Michael phelps and then burn off after every meal by swimming.

very funny.

well i would say train alot!

this topics sickening. Close it, burn it and piss on its ashes.
Like you'd make a topic asking smosh users on how to pump iron. Like they'd have an expert opinion. Google it, buy magazines that keep you on a day to day routine.

It takes effort. If your not going to go 120% at it you don't deserve a fit body.

Well your first step is always to get a life..

And if that fails you can try some push-ups.

No, honestly I would say that push-ups are your best bet.

(;

Ok dude do this

http://www.youtube.com/watch?v=lwh6yW-aD98

It may work. (Look at 1:10)

Either do that or buy the whole DVD (reminder: I don't do this I saw it a commercial so I looked it up)

(He cant buy it, he's broke right now.)

no need for no more, no less.


Biceps Exercises
Exercise 1 21`s
This exercise will give an incredible bicep pump.
Start with a lightly loaded barbell arms fully extended downwards. Raise the barbell to waist height slowly and hold for 1 second, then lower to the starting point. Repeat this seven times, on the final rep hold the barbell at waist height then raise the barbell to just below the chin hold for 1 second then lower to waist height repeat this 7 times. On the final rep lower the barbell all the way down to arms fully extended then raise the barbell all the way to just under the chin and repeat for 7 reps. This exercise will blow your mind, do 3 sets but be careful you will have to throw away all your long sleeve shirts or cut off the arms!!.



Exercise 2 Hammer Curls
Lay on a 30 degree inclined bench, use a pair of moderately weighted dumbbells heavy enough so as you can just manage 10 reps with full effort. Extend your arms fully down and rotate the dumbells so that your knuckles are facing forward. Slowly raise and rotate the dumbells, as you get to the mid position rotate the dumbells so that your palms are facing upward. Raise the dumbells fully and hold for a second then lower to the starting position and repeat 10 times for 3 sets.

Watch it at 1:10 and constantly do what she does.

I came into this thread planning on saying 21's. It doesn't hit just biceps either, keeps everything semi-proportional. It might even work with such a small weight.

aside from that, the obvious solution is 3 barrel rolls in 5 second intervals.

thanxs edison thats exactly wat i was looking for

how old are you 10

do about 50 benchpresses a day

them biceps will be grossly big

Benching doesnt do biceps.

Lift weights?

Fucking tard.

if your 10 why should you care?

Lift tins of beans, I can assure you after using them once they work..

Nobody responded to you, stop talking.

yeah okay you must be 11

work out

that always works if u actually work

ooh, yes. trust me.

six packs are TO DIE for. =]

Especially on a ten year old boy. High 5!

EDIT: Fucking shit dammit I thought someone said he was 10 not 16.
I hate when this happens.

I don't like six packs if they look fake and wax-y.
D:

So don't overdo it.

good one.

You're still here?

true.

extremely buff guys totally turn me off.
although they're normally photoshopped.
bastards.

yeah got a problem with it?

But I saw the Abercrombie model in San Fran. My friend was like "OMG HE'S SO HOTTT"
but he looked like he was wearing fake abs, they looked gross.


Please, please, just stop.

yes

3 for 3, someone's not wanted.

=]]

yeah you!

I think six packs can look nice aslong as it's not overdone and the guys arms aren't too skinny.

AHAHAHA

Work out.