Dumbbell Bicep Workout Routine

[buckets2378]

Great Advice

[93farter]

that is one big dude then again i am 12 and want to be a body builder when i grow up and i am about 110 trying to get to 120 in 2 months

[Burgosjose93]

Ur video helpt me alot thanks

[Burgosjose93]

@MrAaron1200 2 to 3 days of rest

[naturalbarmen20]

honestly that must be the best clean and respected gym. what gym is that.

[WASSIMLENS]

in the third exercise , we don't have a chair in this postion in my gym , please do you have anthor way to do it and thank you so much for making this useful video

[antboy2013]

these exercises can really damage your joints and dont give you the burn you need

[suzukidrzsupermoto]

hey Lee, I have been getting progress overall on my arms but my inner bicep seems to be developing more than my outer bicep. is there any way to help develop the outer bicep?

[leemhayward]

@suzukidrzsupermoto

Do more curls with a narrow grip. The closer your grip the more you work the outer head of the biceps.

[MrAaron1200]

how often a week can i actually hit the biceps when I work on muscle growth ? how much rest does that muscle need ?

[leemhayward]

@MrAaron1200

Work your biceps twice per week at most.

[StaraptorKing]

@leemhayward how many time do i need to increase my biceps 3 cm working them 3 times at week?

[leemhayward]

@StaraptorKing

If you want a complete mass building arm program to follow, just click the link that's in the video description above...

[joeflowski]

anythng else that doesnt invilve incline?

[leemhayward]

@joeflowski

Just search my "Arm Workout Playlist" there are lots of different bicep & tricep exercise videos posted.

[brocktaker]

whoa! adjustable bench? at home? thats a problem lol

[Enanurri]

I like his vids, he transmits confidence.

[eagle180181]

Led Zeppelin in the back ground !! Nice!!

[MrTerry3rd]

i do 5 sets of 30 im doing good?

[leemhayward]

@MrTerry3rd

30 pounds or 30 reps? I recommend you keep your reps in the 10-12 range for bicep work. And the weights will obviously depend on your individual strength levels.

[MrTerry3rd]

look his veins impresive

[kekashisfable]

i understand the reps but how many sets should i do im 18 athletic muscular build i know i should do 5-8 reps as recommended so many times but no one gives me a answer on how many sets should i just go until im tired or what please tell me

[leemhayward]

@kekashisfable

Shoot for 3 sets of each exercise.

[kekashisfable]

@leemhayward thanks man

[Speedic123]

i do 16kg 2 set of 10......12kg 2 set of 15....10kg 2 set of 15 is this good?

[leemhayward]

@Speedic123

Sure, it's all good.

[goblue2120]

@leemhayward with how much rest in between sets?

[leemhayward]

@goblue2120

Rest about 60 seconds between sets for bicep training.

[TheClownCentral]

i wiegh 350 pounds and basically all fat. lol will this help me look less like grandma flap under my arms? lol

[leemhayward]

@TheClownCentral

You need to lose the fat through cardio and diet in addition to weight training. I posted up a good basic beginners workout routine on my main channel page that you can check out.

[chivasx90]

no lie i started doing your bicep workouts mixed with some of mines and im seeing progress!! thanks!!

[ProViceRS]

yeeee I hate gyms with white and gray colors... 

[lostinterritory]

Press 6 for Awkward

[coolbob2010]

when does size of muscle increase?

during exercise or during rest or at night?

please tell me

[leemhayward]

@coolbob2010

Muscle recovers and grows while you are resting. When you workout you'll see a temporary increase in size, but this is just blood pumping into the muscles, it's not actual muscle growth.

[94981745]

@coolbob2010 When you work out properly, you strain and damage your muscle tissue making you feel sore. Over the next few days the muscle heals and your muscles increase in cell number and this is called "hypertrophy".... the opposite of "atrophy" where your cells decrease in number (say after an injury and you stop using the joint)

When this rebuilding is complete you are no longer sore, and your muscle cells have increased in number.

Hope I helped you understand :)

[94981745]

@coolbob2010 Oh please excuse me I was wrong. Hypertrophy is an increase in cell SIZE not number. An increase in cell number is "Hyperplasia".

Hypertrophy is what happens with weight training. Google it.

[7headed1]

he sounds like a steam engine

[kamandeer]

your arms are pretty small bra

[mingoreyes1]

Got a ? TO add width to arm do i more reps or less reps with higher weights.lol the vids

[leemhayward]

@mingoreyes1

I've got a video that covers this topic in more detail, just search for "How many reps should you do to build muscle".

[MjrDario]

I do 20 reps, 3 sets with 5 kg dump bells, is that still good?

[leemhayward]

@MjrDario

It's better then nothing, but you should really join a gym so that you can train with a wide variety of equipment.

[TheGangstaogloc]

@leemhayward hi i am 13 i am doin this with 10 pounds is that okay

[coasterforce2]

@MjrDario if you can do 20 reps why not go heavier weight?

[Frederick0220]

@MjrDario LOL, DUMP bells.

[wallykav1516]

Hey dude great vid,might i ask,,ive been working out for 8 months now,i dont have much weight on my arms so i have not seen the results in my biceps that i want,if i do this routine do you think i can add size to my arms or just tone up and see definition?Thanks

[leemhayward]

@wallykav1516

What will determine if you gain size or not is your diet. You need to be in a caloric surplus in order to grow bigger. Just go to my main channel page and download a copy of my FREE Bodybuilding Quick Start Kit. This contains a complete Bodybuilding Nutrition Guide that will help you with a good muscle building diet plan.

[MrSidhujatt11]

thumps up for led zeppelin's KASHMIR.

[krazmex09]

ANY FOODS WITH PROTEINS IS GOOD WHEN WORKING OUT WITH WEIGHTS . EXAMPLE CHICKEN BREAST.. FISH..

[BATTLEFEELD3]

yeah le zeppelin bitches

[01thrilla]

Fucking Steve O got huge!

[chrysillo]

@01thrilla LOL I knew he looked familiar!

[bgainesDM]

hey Lee, could the incline dumbbell curls be substituted over preacher barbell curls? If so, what are the pros and cons of the substitution?

[joyful245]

Perfect for the Baliwag Transit bus drivers and conductors to do the dummbell exercises at home and gym. their preparations to the annual excursion.

[perfectjohnboy]

Thanks for these vids, I have had a couple of operations 2 years ago and lost weight and was gunna pack up, but am back to 205 pounds, not all muscle lol. I am 45 now but going on Queen Mary 2 next september and maybe i'm not too old to get in shape. I will be using Dumbbells, ez curl bar and I have pull up bars inside my house as I am training at home. Your vids are very informative.

[LeonDaDung]

Hi, i wounder the same thing as Yugiden00 but i dont wanna do bodybuilding, only wanna know how im gonna to eat cuz i train every day. have no ide what i should be eating.

[yugiden00]

i'm 15 years old and i want to know what kind of food i will eat can u tell me pls?

[leemhayward]

@yugiden00

Go to my website LeeHayward . com and download a copy of my "Bodybuilding Quick Start Kit". This includes a Free Bodybuilding Nutrition Report that you can follow.

[swite989]

Buffed out Steve-o.

Bet it owns to work out to Led Zeppelin...

[Trevorkian420]

@leemhayward hey man thanks a lot for the reply I come on here and look up workouts and when I see one I like I try to do it but most of the time people don't give you the specifics so it gets a little frustrating so thanks again for replying

[swizzler68]

Great video Lee. I'll try this workoutout today after I've balsted my delts. Thanks again!

[Srpskeoci]

im gona save this and look at it again before i head to the gym to do my Arms

[Trevorkian420]

I guess towards the end he says do three sets in a row but I'd be grateful for more specifics like do a giant set of these three exercises 15 reps each exercise with a 2 to 3 min break between something like that I don't like guessing if I'm doing it right

[Trevorkian420]

Why doesn't anyone in any of these videos tell you what kind of sets to do or how many reps it drives me mad

[leemhayward]

@Trevorkian420

Do each of these exercises for 3 sets. Keep the reps between 8 and 10 for biceps. When you can do more then 10 reps with good form, up the weight.

[tracedotz]

@Trevorkian420 3:57

[KeshK123]

your arms are the size of my body

[patindacrib]

@KeshK123 They are bigger than my body.

[policy348]

hey,i have a question,ive been working out for 2 months, i have seen results but,my bysepts arnt getting a pump anymore,they are staying the same size?

[MrRob81]

I am new to this and I am looking to gain muscle mass but I have a quick question. To gain muscle mass is it better to lift the weights slow and steady or is it better to blast them out as hard as you can?

[leemhayward]

@MrRob81

When starting out lift with slow and controlled form and really focus on feeling the muscles stretch and contract as you perform the exercises.

[MrRob81]

@leemhayward

I tried this on a lower weight and kept good form and I felt it more later the next day and while I was doing the execise! Thanks.

One more Q if I may. How many times a week should I train anyone particular muscle? Most people tell me you shouldnt train a muscle more than once a work or you wont gain muscle mass, is this true?

[askugge]

@MrRob81 what you tell is right, but try to get the dumbel slower when you go down for a new rep :) good luck

[TheUserjay]

Ok thank you so much I was thinking about giving up I just have one more qestion what are your thoughts about a bowflex oposed to free weights?.

[leemhayward]

@TheUserjay

Bowflex is "ok", but it doesn't compare to a gym workout. You are better off just joining a real gym that has both free weights and machines. Virtually all the top bodybuilders, fitness competitors, athletes, etc. train in "Real Gyms" rather then using home gym machines.

[TheUserjay]

Hi lee i have a qestion i work out at home eat lots of food with protien in them workout 4 to 5 days a week i only have dumbbells and a workout bench and have about 150 to 190 pounds of weight and i've been working out for two months 30 minutes a day and i'm not seeing any results em i doing something wrong?.

[leemhayward]

@TheUserjay

No you are not doing anything wrong, you just need to give yourself time. Most people need to workout consistently for at least a year or more before they start to see big changes in their physique.

[17111993DAVE]

Holy shit this guys chest is like as thick as my shoulders are wide! WOAHHH

[krizonras17]

kashmir sick song

[hArbingeRofDumb]

I can hear Led zepplin in the background

[alucardwillfreed14]

Hahahaha Lee you should also create a blast your triceps program lol

[HEAVYBULLETS3]

look up worlds strongest 10 year old on utube.... so u can see u can workout at basicley any age...(bad speller)

[momokia89]

Hi, I have a question.

Let's say today is my routine for Bicep and Back.

So which part do i have to workout first?

As if i do my back workout first i can't concentrate 100% on my Bicep as my target is to get Bigger ARMS.. =)

So do i have to workout my Back exercise or my Bicep exercise in order to gain my target?

[nikimathers1]

Oh hey! Have you ever tried the maximus muscle 247 workout (do a search on google)? Ive heard some amazing things about it and my sister gained crazy amounts of muscle with it.

[FootballerUS]

Im Glad i watched this video! I usually lift biceps but i never feel sore, or anythig for that matter, but after my workout my biceps were realy feeling it! Thanks!

[vivmaidenised]

I will have to do these each exercise individually or I can to do All three workouts in a row.

[leemhayward]

@vivmaidenised

These exercises are meant to be done together in the same workout.

[TCtrois]

Damn. That was Huge. I am 14 and im just lifting 12 pounds even though i don't think it's heavy at all. Great Video.

[erich2780]

@TCtrois dude im 14 also bt i lift 20 pound dumbells

[TCtrois]

@erich2780 i can lift 30 pounds. i can do 20 times too! but it will hurt your muscle :)

[Jeffeezy23]

Oh thanks a lot man! ill apply these to my workout asasp!

[MrCHR1S2586]

hi lee ive been doing 4 to 5 sets of biceps and triceps at the end of all my workouts noticing steady gains.should i have a set day just for arms much appreciated if you could let me know what you think. by the way your vids are great very instructional.

[Geoffdam123]

Brilliant excercises...thanks alot!!!

[rakerajan]

ur ryte lee well can u giv me wrkout schedule :-) so dat i cud follow it.

[leemhayward]

@rakerajan

Just search through my recent videos and you'll see a 3 day bodybuilding split routine that you can follow.

[rocknroll5441]

@leemhayward im 12 would these work for me?

[HEAVYBULLETS3]

@rocknroll5441 yessss

[rocknroll5441]

@HEAVYBULLETS3 k thnx

[aussycricket1]

thanks bro

[rakerajan]

hey lee well is it gud to build jus biceps & triceps?

and i got another doubt; shud v have to increase the weight for each sets? and how many repitations?

[curtisfawcett]

@rakerajan hey man, you should really build other things as well, like your shoulders and chest...plan out your workouts during the week, you don't want to have big arms and then small shoulders and chest haha! :)

[leemhayward]

@rakerajan

You need to work all your major muscle groups equally, not just the arms. Just search through my recent videos and you'll see a 3 day bodybuilding split routine that you can follow.

[lordvoldemort578]

@leemhayward What Ethnicity are You?

[auDioZGB]

@leemhayward Do you have a Basic Gym workout because i had 1 copied then i deleted it by accident

if you do please tell me it :)

[RB3isG]

should i do this if im only 12

[curtisfawcett]

@RB3isG hey man, i'm only 14 and i've been doing weights since i was 13, you should do this, but be careful, start off on an easy weight, when you are younger it takes a while to build your muscles, but when doing your workouts make sure you stretch and do easy weights to start off, inbox me if you want any more advice :)

[curry33343]

Always great vids ... Look forward for more thanx

[aust100]

awesome videos man thanks for the help trying to get back into working out cant wait to try all of these! keep up the good work!

[xxXSCARFACEXxxx]

would u recommend a 16 year old could do this workout?

[leemhayward]

@xxXSCARFACEXxxx

Yes, a 16 year old can workout. I personally started working out when I was 12 years old.

[DimmuFazilBorgir]

@leemhayward Oh My God !!!

[GOODBADGAMER]

@leemhayward hacome you never take of your top???

[leemhayward]

@GOODBADGAMER

Go check out my latest video if you want to see me with my shirt off.

[GOODBADGAMER]

@leemhayward wow! you replied to me!!!!!!!!!!!! i never have a person who has over 10,000 veiws reply to me! :D :D :D your awesome man!!!! every second day i go on your videos for my routine, all your vids help so much man!!!!!!!! hey is creatine good? do you use any supplements? :D

[habsfans95]

So should we do three sets of each workout (mid-range, stretch, peak contraction)?

[leemhayward]

@habsfans95

Yes, 3 sets of each exercise would be ideal for a complete bicep workout.

[darbuckle004]

NICE. I WILL TRY THIS TOMORROW.

[hussain734]

wats better for mass barbell curls or dumbbell curls?

[DualThunder]

@hussain734 both. the only different is that barbell distributes the weight so that if one arm is weaker than the other, compensates for it. its also good just because the motion is slightly different.

[VoodooSmash]

@hussain734 dumbbells are always better cause they work ur stability muscles, but if ur looking to FOCUSSING all ur effort on the biceps than barbells are better

[14yearoldxboxfan]

hey sorry if somebody asked this already but how many reps would you say i would have to do in order to complete a set? and how often would you do this a week?

[TempleOwls224]

you forgot to do isolated preacher curls. best thing for the bicep

[xsapx13]

u do all this stupid funny workout i saw sum of ur vids no wonder u dnt av cuts lol no offence ur just a fat mass guy shown off wat to do :)

[LyOnS409]

What weight dumbells are you using on this video?

[leemhayward]

@LyOnS409

I think I was using 30 pounders in this video. But the weight is all relative to you and your individual strength. It's always best to just start off light and work up to heavier weights gradually.

[MegaDarthvador]

@leemhayward like when do you start to see results? the first month or longer

[hunterz2006]

is this a joke hes not using proper form and hes using momentum...

[adamf70]

I usually do 35lbs Dumbbells, 10reps 5sets but regular curls standing up. Ima try this out now thx man. I really want get mass to get that bump lol.

[HanifProductionz]

@leemhayward, if i do reverse curl, barbell curl and incline curl would i gain bigger biceps? 

[berpy11]

nearly good form, almost.

[xShadyImagex]

also, i just bought Jack3d and Gold Standard protein at GNC.. Yay or nay?

[excop360]

@xShadyImagex i use both those products. they are the best.

[xShadyImagex]

cool tip man... funny, you uploaded this video on my birthday lol... thx

[JamaicanFreestyler]

Hiya, iv been struggling to build muscle for the last 6 weeks now, i understand it takes time and patience, but i keep on doing the sets of 10 in this routine, and after 2 days i add another rep onto each set because i can, but approxametly what weight should i be using? Im on 13kg's at the moment doing 17reps on each set, any recomendations? Much appreciated

[HaitianFighter]

@JamaicanFreestyler I'm not a pro or anything but I find that it works a lot better for muscle building if you increase weight instead of adding reps. The rep range that works the best is 6-8 reps. So use the amount of weight that would have you stay within that rep range and you will definitely see some added muscle definition.

[JamaicanFreestyler]

@HaitianFighter Ah thanks much appreciated, i will atempt that and track progress! Thanks.

[BadAssMotherFckers]

i wish my gym played Led Zeppelin!

all i get if fucking dance music and happy hardcore...

[HarisMixes]

im 16 and im a heavy person i train for football, my arm is very big but most of it is my tricep i can rep the full weight on the rope extension 12 times i think 120 lbs but i have a problom with my biceps, im 6 foot 8 and i work very hard in the gym and my biceps do get alot stronger but no matter how hard i train i can never get that bump(like a baseball in my arm) i do all of your workouts and i getting alot stronger but my bicep just looks like a blob of muscle any tips

[REDRAGON12345]

@HarisMixes probably because you are fat

[pokemondx2252]

whats the music in the intro it sounds famliar

[chrizles]

as a bowler, my scores have really improved. plus im rolling a 16 pound ball and have increased my speed about 2 full mph (which is a great increase) thank you so much for this vids.

[TheMikoification]

hey man just wanted to ask you this i have a barbell and two dumbbells i train every 2nd day but i am only doing dumbbell curls and barbell curls will this make my arms bigger in any way?

thanks, greets from denmark.

[leemhayward]

@TheMikoification

You really need to focus on working all your major muscle groups. I've got some good info that you should check out about home workouts on my website leehayward*com/homeworkout*htm

You'll have to manually enter in the link as YouTube doesn't allow links to be posted in comments.

[TheMikoification]

@leemhayward thanks ill go check that out.

[rbflowin]

@leemhayward Great vid thanks.Can you also tell, how many times in week should this be done.I was training biceps every day but then i read something about recovery.So is it ok to train biceps evryday???

[clikclikboom123]

@leemhayward Could you give me some advice ,my left bicep is waay weaker then my right one and gives up

[VoidMuffin]

@clikclikboom123 same here bro,work your left bicep more than the right one. :D

[DualThunder]

@TheMikoification you need to change your exercise every 3-6 weeks (depending on how intense/advanced your sessions are). To gain mass in any muscle you need to use heavy weights and you want to do low reps. Should be looking at 6-8 reps. You should be struggling to do your weight by your 6-8th rep (bearing in mind you should be doing about 3 sets per exercise if you want to gain mass). there are others way to do gain mass, but this is the standard one and works.

[TheMikoification]

@DualThunder could you pm me some excersise names?

[pubate1]

Please help me .I have only one dumbbell at home and I have to stand to work out 'cause I don't have a work out bench like you have .If I lift it once at a time for each arm will that make my shape to become imbalance .'Cause in the video I saw you hold both dumbbell with both hands.Thanks you

[bluekingkongkymm]

is you do this everyday in a month when is the outcome gonna affect?

2 weeks later? 1?

[leemhayward]

@ColdKilla713

You can use the same weight or pyramid up with each set, it's really up to you.

[lordvoldemort578]

@leemhayward Whats the max ammount of weight you normally curll Lee?

[leemhayward]

@lordvoldemort578

For incline bench curls like these I usually use 30's or 40's pound dumbbells at most.

[thembitch]

@leemhayward OMG... 30 to 40 lbs? That is insane.. I can only lift 20lbs

[GsxRaider]

@leemhayward a complete bicep workout should include the straight bar and the close grip bicep pull ups.its not enough for a bicep day,u`ll not be tearing ur bicep like that because of lacking of exercise.

[ShoaibA2]

hey lee i cannot find any abdominal exercise of yours..? have you not made any of them?

[leemhayward]

@ShoaibA2

Look in my "Playlists", I've got a few ab workout videos posted.

[ShoaibA2]

@leemhayward thanks.. i have just checked them out.. they all seem a little too advanced.. i mean i have spongy belly fat.. and i couldnt see myself to fit enough to start with any of them... :(

[akkadianarab]

hey lee do you recommend doing a bicep workout the same day as the triceps

[leemhayward]

@akkadianarab

Yes, I often pair up biceps and triceps in the same workout.

[51iohC]

im doing drops sets of your first workouts, is that good? but i tend to swing it and lose form when im towards the middle..

[leemhayward]

@51iohC

You don't have to be super strict with your form, the main thing is placing maximum stress on the bicep muscles.

[timbrandon94]

Can I do it without adjustable bench, because I don't have one at home?

[The1295theo]

my right hand is bigger than my left what should i do?please help.